Turn your body into a fat burning machine

More than 100 Recipes

under 10 grams of Carbs

Alex V. Navarro & Mary J. Gines

Introduction by John Kiefer
The Ultra Low-Carb Edition
By Alex V. Navarro & Mary J. Gines
Transforming Recipes: The Ultra Low–Carb Edition

Copyright © 2013 Fit Living Foodies

All rights reserved. Original printing in USA. No part of

this publication may be reproduced or distributed in
any way, nor electronically stored, accessed or shared,
without the prior written approval of the copyright
holder, except as may otherwise be required by
applicable law.

Printed in the United States of America

This book is not medical or any other form of professional

advice that requires licensing in any jurisdiction. It is for
scientific and educational purposes only. Please consult a
qualified health care professional for medical advice. The
author, any contributors, publisher and copyright holder(s)
(and their successors) are not responsible for any adverse
affects associated with any use of this book. The authors and
publishers disclaim any liability arising directly or indirectly
from the use of this book.

Where third party trademarks are used in this book, reasonable

efforts were made to identify the trademark owner where first
used and in a customary manner. All such use is in an editorial
fashion with no intention of infringement. To be clear, all third
party trademarks are the property of their respective owners.

This nutrition information is an estimate only. We use software

to calculate the nutritional analysis from the individual
ingredients in each recipe. While we do our best to ensure
accuracy, we make no representation or warranty regarding
the information, and there can be no assurance that any of
the information contained therein has not been, or will not be
changed or altered.

Author photos © Eric Wilson (www.ProfilePortraits.com)

iii
Transforming Recipes
PREFACE
By John Kiefer, author of The Carb Nite® Solution and Carb Back-Loading™

Low and ultra-low carbohydrate diets are serious business these days.
Ever since introducing Carb Back-Loading™ and The Carb Nite® Solution
to the fitness industry landscape, I’ve sat and watched as people—experts
and laymen alike—began coming around to the notion that carbohydrate
manipulation is the fastest and most effective method for changing body
composition and making serious health improvements in just about anyone.

As I’m always saying in all my written material, we know
this because science says it’s fact. In study after study—not
to mention all the anecdotal evidence we’re constantly
seeing in the form of astounding physical transformations
by literally thousands of people—low and ultra-low carb
diets have been shown to work more effectively for these
purposes than anything ever created. And given the success
of my diets, two wildly divergent nutritional systems
that both rely on carb manipulation as the root of their
effectiveness, membership in the low and ultra-low carb fan
clubs is growing every day.
On a daily basis, I interact personally with dozens of people
who use my programs, and I’ve noticed a common thread
over the past few years: Most people have a really hard time
sticking to just a few basic foods for extended periods of
time. They need variety in their diet, otherwise they’re just
not going to last over the long haul.
What we’ve seen, then, is that these people tend to scour the
internet looking for “safe” recipes to go with these programs.
The problem, however, is that most of these recipes aren’t
safe at all. This is because the people creating them almost
uniformly fail to understand the difference between low-
carb and ultra-low carb. And on diets as advanced as Carb
Back-Loading™ and The Carb Nite® Solution, that’s a major
problem.
Clients and readers show me recipes all the time, hoping for
me to sign off on them as acceptable, and I just can’t give
my approval because the foods they send me simply don’t
match up with the requirements of my programs—or anyone
else’s ULC plans, really.
That’s where Alex Navarro comes in. Alex loves to cook,
and she’s phenomenal at it. I know precisely what these
programs need in terms of ingredients and macronutrient
counts to make them work the right way. She figures out the
recipes, I figure out the science, and together, we thought
it would be extremely useful to come out with an “official”
ultra-low carb cookbook that can safely and deliciously be
used by anyone looking for creative ultra-low carb recipes.
In this book, you’ll find the ideas and direction you need to
make dishes you can consume without fear on any low or
ultra-low carb diet plan.
The title of this cookbook is Transforming Recipes. We called
it that because this title has two meanings. First, it refers to
the recipes themselves. We’ve taken foods you love—even
some traditionally carb-laden delicacies—and transformed
them into their ultra-low carb versions. Without, if I may say
so, compromising anything in terms of taste and texture.
The second meaning is the more important one, at least
when we consider the bigger picture. These recipes will
transform your body, the way you look, and the way you feel.
They’ll allow you to follow my plans to the letter, giving you
the body—and the good health—you want and deserve.

iv
Transforming Recipes
INTRODUCTION
Since you’re reading this book, I’m going to assume you’re either currently on an ultra-low-carb (ULC) diet
plan, or you’re on a diet that includes some ultra-low carb days. From what I’ve seen and heard from virtually
everyone I’ve ever worked with, most of these plans fall completely flat when it comes to offering a diversity of
food options, making it extremely difficult for most people to sustain their momentum for very long.

WELCOME TO THE ULTRA-LOW CARB LIFESTYLE

When you’re in the planning stages of a diet like The Carb
Nite® Solution, it’s tempting to think you can just eat the
same meats and cheeses every day. After all, when you’re
first envisioning what a diet is going to do for you, it’s
perfectly natural to be somewhat blinded by images of a
lean, ripped body, ignoring the details of what it’s really
going to take to get there. At this point, you’re not worried
about what your psychological state will be a few weeks
down the road, because you haven’t even gotten started yet.
I can assure you, however, that you’re going to want some
variety. Whether it’s once per week or every single night,
you’ll need your food to taste differently, and you’ll want,
more than anything else, to feel like you’re eating the
way you used to eat. You’ll want to remember all those
great flavor combinations from the so-called “bad” foods
that caused you to gain all that unwanted fat, and those
memories will eventually make a plain, repetitive diet
impossible to stick to.
That’s what this book attempts to do, and it succeeds. The
recipes contained here transform those savory—and, in
some cases, sweet—dishes into extremely low-carb options
that still have the same taste, texture, and satisfying effect as
the versions you love. They’ll create the same experience for
you as an awesome restaurant or home-cooked meal where
you don’t care what the carb content happens to be. It’s
essentially a book filled with cheat meals that just happen to
be extremely low-carb.
The Trouble With ULC Plans
Most people start ULC diets the same way. They’ll just pick
three or four foods for the week, thinking they can keep
things simple while making sure they’re not taking in any
carbs. For the first few days, this approach is easy. It may
even work for a week or more if you’re very disciplined.
This is how I always start The Carb Nite® Solution and Carb
Back-Loading™, and I’ve found this to be true of just about
everyone who’s ever tried my plans.
By week two, however, this will start to wear on you. If you’re
relying on cold cuts as a protein source, maybe you’ll decide
to switch from turkey to salami. If you’re using ground beef
or steak, maybe you’ll throw in some salmon. Either way,
you’re now suffering from a very limited palate, you’re
getting very limited textures and taste sensations, and things
are becoming painfully boring.
This is why people quit these types of diets, because again,
this kind of tedium is difficult to endure for very long. It really
does take a certain kind of crazy to eat a small number of
foods for a long time. And here’s something else to think
about when you’re planning your ULC diet menus:
Research has shown that eating the same foods over and
over again isn’t as healthy as having a reasonable degree
of variety in your diet. Studies on the subject have shown
that the number of different foods you eat over the course of
the week can help predict how healthy you’ll be later in life.
When you consider this from a long-term health perspective,
it’s obviously easy to start these diets with just a few food
options, but it doesn’t really make sense to continue that
way for very long.
This book addresses a glaring need in this department.
When you’re armed with a repository of creative and
delicious recipes that perfectly match the parameters of
your nutritional plan, you no longer have to limit yourself to
those three or four boring food items that make you want
to stab yourself in the eye with a sharp stick. You now have
a resource that gives you some very simple recipes you can
put together to give yourself a wide variety of vegetable,
meat, and spice combinations. These combinations will

v
Transforming Recipes
expand your palate and give you the options you need to
succeed.
This approach makes these diets sustainable for longer
periods of time, turning your new ULC diet into a lifestyle,
as opposed to something unpleasant you’re just trying
to push through over the short term. More importantly,
however, these recipes give you the ability to vastly enhance
the health benefits of whatever nutritional program you’re
using.
Simple, For Simplicity’s Sake
We know you work for a living, we know all about your kids
and your commitments, and we know you’re very busy.
That’s why most, if not all, of these recipes were specifically
tailored for people who don’t have all day and night to
prepare their meals. When you think about it, a low-carb
lifestyle actually makes things easier on you in this regard,
because when you take carbs out of the equation, you’re left
with calorically dense ingredients that make meals that’ll
meet all your needs in a short period of time.
The pace of today’s society is lightning fast, and it works that
way for us, too. We’re looking for the same thing you are:
Meals we can prepare and eat quickly, so we can move right
along to the next thing we need to do.
Of course, you don’t always want to trade flavor for speed,
and if you’re not eating foods you like, your desire to adhere
to your plan will eventually disappear. That’s where this
cookbook will serve as an incredible resource for you. The
vast majority of the recipes contained here are very simple
to prepare, and they won’t take a lot of time. There are full
meals in this cookbook that you can prepare in less than ten
minutes. With some of these, the leftovers will last you for
another two days’ worth of lunches and snacks. Best of all,
you don’t need to be a professional chef or have a kitchen
filled with high-tech gadgetry in order to make the most out
of what’s here for you.
A Word About the Author
I’ve worked with Alex Navarro for a long time, both in
preparing her for fitness competitions and consulting on
different recipe variations. The original version of The Carb
Nite® Solution contained a full cookbook, but it was rather
limited in scope, serving as a kind of starter’s guide for the
first-time ULC dieter.
vi
Transforming Recipes
Alex has had the opportunity to play around with these and
hundreds of other ULC recipes over the years. She’s cooked
for herself, for her family, and for her clients, and she’s
painstakingly refined all the recipes in this book, choosing
only the ones that have been proven to work—and that have
been reviewed as delicious by her audiences.
As a natural experimenter, Alex has sampled different
techniques, products, and ingredients, and she’s spoken
to dozens of cooks and chefs who specialize in low-carb
recipes. The tips and tricks she’s picked up along the way
have allowed her to figure out how to transform just about
any dish into a low-carb option that doesn’t compromise a
thing where taste is concerned.
There aren’t any truly “special” ingredients involved here,
either. Alex builds recipes out of items you’ll find in any
supermarket, and she’s been able to come up with some
incredible combinations that you’d never expect to be low-
carb: Foods like biscuits, pancakes, and bread substitutes
that taste even better than the “real thing.”
I can tell you from experience that Alex is willing to attempt
just about anything in the kitchen. She’s been pushing the
envelope for years, and on numerous occasions, I’ve seen
her scrap countless experiment-gone-wrong meals that
simply didn’t work. Those mistakes led to some horrific
creations, but fortunately for you, they’ve also led her to an
absolute mastery of the process of transforming the foods
you love into delicious ULC breakfasts, lunches, dinners, and
snacks.
Personally, I’m most impressed with the variety of dishes
Alex has come up with here, and the flavor combinations
she’s capable of putting together. I have my list of favorites,
but I don’t want to show any bias until you’ve tried
everything in this book. I’ll tell you this much, though:
The single most impressive thing about this collection of
recipes is that I’ve found it hard-and frequently impossible—
to distinguish most of these foods from their full-carb
counterparts.
And if you ever invite me over for dinner, I suggest having
Alex’s Cheesy Jalapeño Biscuits (page 144) ready when I
arrive.
PANTRY ESSENTIALS
Pantry
☐ Coconut oil ☐ Onion powder
☐ Extra virgin olive oil ☐ Ground ginger
☐ Kosher salt ☐ Chili powder
☐ Sea salt ☐ Hot sauce - Tabasco, Cholula or Tapatio
☐ Black pepper ☐ Rice vinegar
☐ Red pepper flakes ☐ White wine vinegar
☐ Curry powder ☐ Red wine vinegar
☐ Cinnamon ☐ ULC Marinara Sauce
☐ Garlic powder ☐ Black olives
☐ Dried basil ☐ Thai coconut milk (full-fat)
☐ Dried oregano ☐ Nuts: almonds, hazelnuts, walnuts, pistachios,
☐ Dried rosemary peanuts
☐ Steak seasoning ☐ Nut butter (almond and peanut)
☐ Sesame seeds ☐ Vanilla extract
☐ Cumin ☐ Coconut oil nonstick cooking spray
☐ Cayenne pepper ☐ Soy sauce or coconut aminos
☐ Garlic powder ☐ Chili paste or Sriracha sauce

Baking
☐ Coconut flour ☐ Granulated Splenda
☐ Almond meal/flour ☐ Granulated Stevia extract
☐ Ground flax meal ☐ Liquid Stevia extract
☐ Baking powder

Refrigerator
☐ Butter, salted and unsalted ☐ Coconut milk (light)
☐ Bacon, any kind, thick or thin ☐ Heavy cream
☐ Parmesan Cheese, grated or shredded ☐ Capers
☐ Crumbled feta ☐ Artichoke hearts
☐ Goat cheese ☐ Mustard: spicy, Dijon, or yellow
☐ Mozzarella cheese ☐ Lemon juice
☐ Cheddar cheese ☐ Lime juice
☐ Blue cheese ☐ Bell Peppers: red, yellow, green
☐ Ricotta cheese ☐ Jalapeños, fresh or jarred
☐ Eggs ☐ Onions: red, yellow
☐ Plain Greek yogurt ☐ Garlic

2
Transforming Recipes ▲ Back to TOC
KITCHEN ESSENTIALS
Preparation Utensils
☐ Microwave-safe mixing bowls of various sizes ☐ Cutting board
☐ Mixing spoon ☐ Cutting knives
☐ Measuring cups ☐ Food processor or Magic Bullet
☐ Measuring spoons

Cooking Utensils
☐ Saucepan with lid ☐ Whisk
☐ Skillet with lid ☐ Tongs
☐ Oven mitt ☐ Can opener
☐ Oven ☐ Baking sheet
☐ Stove or hot plate ☐ Aluminum foil
☐ Spatula

Non-Essential Extras
☐ Electric hand mixer
☐ Microwave
☐ Steamer basket
☐ Strainer

3
Transforming Recipes ▲ Back to TOC
Ingredient Reference List
Some of the recipes in this cookbook call for ingredients that may not be readily available where you live. Here’s
a list of websites where you can order some products you may need. Be sure to read nutrition labels before
ordering to make sure your products are ULC-safe.

Walden Farms Calorie-Free Specialties

http://www.waldenfarms.com
- Syrups
- Dressings and Marinades
- Dips and Sauces

Torani Sugar-Free Syrups

http://www.torani.com

Sweet Leaf
http://www.sweetleaf.com
A few of my favorites are:
- Cinnamon
- Chocolate
- English Toffee

Bob’s Red Mill Products

http://www.bobsredmill.com
- Almond Flour
- Coconut Flour
- Flax Meal

4
Transforming Recipes ▲ Back to TOC
Eggs &
More
Omelettes 7-11

Quiches 13-16

Crepes 18-22

Steak & Pepper Hash 24

Ham & Swiss Skillet 26

Italian Stallion Scramble 28

Spicy Egg Nests 30

Almond Flour Pancakes 32

Egg & Turkey Muffins 34

Baked Eggs 36-37

▲ Back to TOC
Omelettes
PANTRY ESSENTIALS
Pantry
☐ Coconut oil ☐ Onion powder
☐ Extra virgin olive oil ☐ Ground ginger
☐ Kosher salt ☐ Chili powder
☐ Sea salt ☐ Hot sauce - Tabasco, Cholula or Tapatio
☐ Black pepper ☐ Rice vinegar
☐ Red pepper flakes ☐ White wine vinegar
☐ Curry powder ☐ Red wine vinegar
☐ Cinnamon ☐ ULC Marinara Sauce
☐ Garlic powder ☐ Black olives
☐ Dried basil ☐ Thai coconut milk (full-fat)
☐ Dried oregano ☐ Nuts: almonds, hazelnuts, walnuts, pistachios,
☐ Dried rosemary peanuts
☐ Steak seasoning ☐ Nut butter (almond and peanut)
☐ Sesame seeds ☐ Vanilla extract
☐ Cumin ☐ Coconut oil nonstick cooking spray
☐ Cayenne pepper ☐ Soy sauce or coconut aminos
☐ Garlic powder ☐ Chili paste or Sriracha sauce

Baking
☐ Coconut flour ☐ Granulated Splenda
☐ Almond meal/flour ☐ Granulated Stevia extract
☐ Ground flax meal ☐ Liquid Stevia extract
☐ Baking powder

Refrigerator
☐ Butter, salted and unsalted ☐ Coconut milk (light)
☐ Bacon, any kind, thick or thin ☐ Heavy cream
☐ Parmesan Cheese, grated or shredded ☐ Capers
☐ Crumbled feta ☐ Artichoke hearts
☐ Goat cheese ☐ Mustard: spicy, Dijon, or yellow
☐ Mozzarella cheese ☐ Lemon juice
☐ Cheddar cheese ☐ Lime juice
☐ Blue cheese ☐ Bell Peppers: red, yellow, green
☐ Ricotta cheese ☐ Jalapeños, fresh or jarred
☐ Eggs ☐ Onions: red, yellow
☐ Plain Greek yogurt ☐ Garlic

2
Transforming Recipes ▲ Back to TOC
KITCHEN ESSENTIALS
Preparation Utensils
☐ Microwave-safe mixing bowls of various sizes ☐ Cutting board
☐ Mixing spoon ☐ Cutting knives
☐ Measuring cups ☐ Food processor or Magic Bullet
☐ Measuring spoons

Cooking Utensils
☐ Saucepan with lid ☐ Whisk
☐ Skillet with lid ☐ Tongs
☐ Oven mitt ☐ Can opener
☐ Oven ☐ Baking sheet
☐ Stove or hot plate ☐ Aluminum foil
☐ Spatula

Non-Essential Extras
☐ Electric hand mixer
☐ Microwave
☐ Steamer basket
☐ Strainer

3
Transforming Recipes ▲ Back to TOC
Ingredient Reference List
Some of the recipes in this cookbook call for ingredients that may not be readily available where you live. Here’s
a list of websites where you can order some products you may need. Be sure to read nutrition labels before
ordering to make sure your products are ULC-safe.

Walden Farms Calorie-Free Specialties

http://www.waldenfarms.com
- Syrups
- Dressings and Marinades
- Dips and Sauces

Torani Sugar-Free Syrups

http://www.torani.com

Sweet Leaf
http://www.sweetleaf.com
A few of my favorites are:
- Cinnamon
- Chocolate
- English Toffee

Bob’s Red Mill Products

http://www.bobsredmill.com
- Almond Flour
- Coconut Flour
- Flax Meal

4
Transforming Recipes ▲ Back to TOC
Eggs &
More
Omelettes 7-11

Quiches 13-16

Crepes 18-22

Steak & Pepper Hash 24

Ham & Swiss Skillet 26

Italian Stallion Scramble 28

Spicy Egg Nests 30

Almond Flour Pancakes 32

Egg & Turkey Muffins 34

Baked Eggs 36-37

▲ Back to TOC
Omelettes
BASIC OMELETTE

Eggs & More

Serves 4
2 eggs 1 Heat a small pan over medium heat. Add butter.
1 tablespoon butter
2 In small bowl, whisk eggs, cream, salt, and pepper.
1 tablespoon heavy cream

Pinch salt and pepper
1 tablespoon water (optional, for a
fluffier omelette)
3 Once butter has melted, pour egg mixture into pan and
cook until bottom starts to set. Lift the edges with a spatula
to allow uncooked egg to run underneath.

4 When omelette starts to cook through, flip it over using

a spatula, or place lid on pan for 1-2 minutes until egg is
almost cooked through.

5 Add fillings, spreading them in one layer down center of

omelette.

6 Using spatula, lift one edge of omelette and fold over

so edges line up. Cook for another minute or so. Don’t
overcook.

Per Serving
1.2 g Usable Carbs
OMELETTES
Spinach and Jack Cheese (page 9)
13g Protein Greek (page 9)
F Food Score Crab and Avocado (page 10)
27g Fat Bacon and Caramelized Onion (page10)
Calories: 297 Southwestern (page 11)

Omelettes are as versatile as it gets. You can throw just about any combination of ingredients
together and still come away with something that works. Remember, if your omelette doesn’t stay
together, you can always just mix it together with your fillings and turn the dish into a scramble.

7
Transforming Recipes ▲ Back to TOC
CHICKEN TUSCANY CREPE

Eggs & More

Serves 2

1 Basic Coconut Flour Crepe (page 18) 1 Heat a small skillet over medium heat. Add coconut oil.
4 ounces chicken breast, precooked and cut
into small chunks 2 Add mushrooms and cook for 1-2 minutes.
1 tablespoon coconut oil
2 ounces mushrooms, sliced 3 Add chicken and continue to cook for another 1-2 minutes, or until
heated through.
¼ cup cherry tomatoes, halved
2 ounces sliced almonds 4 Add tomatoes and sliced almonds.
4 ounces provolone cheese, sliced or
shredded 5 Remove from heat.
2 tablespoons Traditional Pesto Sauce
(page 186) 6 Place precooked crepe on plate.

7 Place 1 ounce of cheese onto one side of crepe. Top with ¼ of

chicken mixture.
Per Serving
7.0 g Usable Carbs 8 Roll crepe and top with 1 ounce of Traditional Pesto Sauce.

9 Repeat with remaining crepes and filling.

40g Protein
F Food Score
78g Fat

Calories: 880

GO PHILLY CREPE
Serves 2

1 Heat a small skillet over medium heat. Add coconut oil. 1 Basic Coconut Flour Crepe (page 18)
8 ounces grilled beef fillet, precooked and
2 Add onions. Cook for 3-5 minutes, or until they begin to sliced
caramelize. 1 tablespoon coconut oil
2 ounces yellow onions, thinly sliced
3 Add peppers and continue to cook for another 1-2 minutes.
½ cup shredded white cheddar cheese

4 Add beef and cook until heated through. Remove from heat. ¼ cup peppers, sliced (hot peppers optional)

5 Place precooked crepe on plate.

6 Place ¼ of the mixture onto one side of crepe.

Per Serving
5.6 g Usable Carbs

7 Top with ¼ of shredded cheese, then roll crepe.

43g Protein

8 Repeat with remaining crepes and filling. N Food Score

47g Fat

Calories: 631

20
Transforming Recipes ▲ Back to TOC
Quiches
BASIC CRUST

Eggs & More

Serves 6

½ cup butter, melted 1 Preheat oven to 400 degrees.

2 eggs
2 In medium bowl, beat butter, eggs, and salt together
¼ teaspoon sea salt with a fork.
¾ cup coconut flour
3 Add coconut flour. Mix well, until there are no clumps.
Sweetener (optional)

4 Gather dough into a ball, then pat it into a 9-inch greased

pie pan.

5 Prick dough with a fork several times.

6 Bake for 9 minutes, then let cool.

Per Serving
3.1 g Usable Carbs

QUICHES
4g Protein Broccoli and Cheddar (page 15)
F Food Score Caprese (page 15)
18g Fat Lorraine (page 16)
Calories: 222 Florentine (page 16)

As its name implies, this is a basic crust that can be the foundation for many recipes.
If you’re using it for a savory dish, simply omit the sweetener. You can also prepare this
crust in advance and store it in the refrigerator until you’re ready to add your fillings.

13
Transforming Recipes ▲ Back to TOC
BROCCOLI AND CHEDDAR QUICHE

Eggs & More

Serves 6

1 Basic Crust (page 13) 1 Preheat oven to 350 degrees.

1 tablespoon unsalted butter
1 cup diced yellow onion 2 Heat large skillet over medium-high heat. Add butter.

Pinch salt and freshly-ground pepper

3 Add onion, season with salt and pepper, and cook until light and
6 large eggs golden (8-10 minutes).
¾ cup heavy cream
¾ pound broccoli florets, steamed until 4 In medium bowl, whisk together eggs and cream.
crisp/tender
1 cup sharp cheddar, grated
5 Add onion, broccoli florets, and cheese. Season with salt and
pepper. Mix well.

6 Carefully pour mixture into a precooked Basic Crust.

Per Serving
4.0 g Usable Carbs 7 Bake for 40-45 minutes, or until eggs are set and top is slightly
browned.

13g Protein
F Food Score
19g Fat

Calories: 240

CAPRESE QUICHE
Serves 6

1 Preheat oven to 350 degrees. 1 Basic Crust (page 13)

4 eggs
2 In large mixing bowl, whisk eggs and cream until well- 1 cup heavy cream
blended.
1 tablespoon fresh basil, chopped
3
Fold in remaining ingredients and pour into a precooked 1 teaspoon freshly-ground pepper
Basic Crust. Ά pound prosciutto, chopped
4 ½ cup chopped onion (optional, sautéed ahead of time)
Bake for 30-40 minutes, or until eggs are set and top is
½ cup fresh tomato, diced, seeds removed
slightly browned.
1 cup Italian cheese blend, shredded

Per Serving
3.3 g Usable Carbs

15g Protein
N Food Score
16g
Fat
Calories: 216

15
Transforming Recipes ▲ Back to TOC
QUICHE LORRAINE

Eggs & More

Serves 6

1 Basic Crust (page 13) 1 Preheat oven to 350 degrees.

6 bacon strips
4 large eggs 2 Cook bacon according to package, then set aside on towels
to absorb excess grease. When bacon cools, crumble it into
1 cup heavy cream small pieces.
¼ cup green onions, diced
A few dashes of nutmeg 3 In large mixing bowl, whisk eggs with cream.
Pinch salt and pepper
4 Add green onions, nutmeg, salt, and pepper.
1 cup Swiss cheese, shredded, divided into two

5 Layer bacon crumbs and cheese into a precooked

Basic Crust.

6 Pour egg mixture into crust, whisking as you do so.

Per Serving
2.0 g Usable Carbs
Gently mix layers together so every bite has bacon and cheese.

7 Bake for 30-40 minutes, or until eggs are set and top is
slightly browned.
12g Protein
F Food Score
27g Fat

QUICHE FLORENTINE
Serves 6
1 Preheat oven to 350 degrees. 1 Basic Crust (page 13)
4 eggs
2 In large mixing bowl, whisk eggs and cream together. 1 cup heavy cream
10 ounces frozen chopped spinach, thawed and drained
3 Add remaining ingredients. Mix well.
½ cup grated Parmesan cheese
4 Pour mixture into a precooked Basic Crust. 1 cup diced Swiss cheese
1 cup chopped cooked ham
5 Bake for 30-40 minutes, or until eggs are set and top is
slightly browned.

Per Serving
3.4 g Usable Carbs

18g Protein
N Food Score
20g Fat
Calories: 269

16
Transforming Recipes ▲ Back to TOC
CHICKEN TUSCANY CREPE

Eggs & More

Serves 2

1 Basic Coconut Flour Crepe (page 18) 1 Heat a small skillet over medium heat. Add coconut oil.
4 ounces chicken breast, precooked and cut
into small chunks 2 Add mushrooms and cook for 1-2 minutes.
1 tablespoon coconut oil
2 ounces mushrooms, sliced 3 Add chicken and continue to cook for another 1-2 minutes, or until
heated through.
¼ cup cherry tomatoes, halved
2 ounces sliced almonds 4 Add tomatoes and sliced almonds.
4 ounces provolone cheese, sliced or
shredded 5 Remove from heat.
2 tablespoons Traditional Pesto Sauce
(page 186) 6 Place precooked crepe on plate.

7 Place 1 ounce of cheese onto one side of crepe. Top with ¼ of

chicken mixture.
Per Serving
7.0 g Usable Carbs 8 Roll crepe and top with 1 ounce of Traditional Pesto Sauce.

9 Repeat with remaining crepes and filling.

40g Protein
F Food Score
78g Fat

Calories: 880

GO PHILLY CREPE
Serves 2

1 Heat a small skillet over medium heat. Add coconut oil. 1 Basic Coconut Flour Crepe (page 18)
8 ounces grilled beef fillet, precooked and
2 Add onions. Cook for 3-5 minutes, or until they begin to sliced
caramelize. 1 tablespoon coconut oil
2 ounces yellow onions, thinly sliced
3 Add peppers and continue to cook for another 1-2 minutes.
½ cup shredded white cheddar cheese

4 Add beef and cook until heated through. Remove from heat. ¼ cup peppers, sliced (hot peppers optional)

5 Place precooked crepe on plate.

6 Place ¼ of the mixture onto one side of crepe.

Per Serving
5.6 g Usable Carbs

7 Top with ¼ of shredded cheese, then roll crepe.

43g Protein

8 Repeat with remaining crepes and filling. N Food Score

47g Fat

Calories: 631

20
Transforming Recipes ▲ Back to TOC
Appetizers
& Snacks
Bacon-Wrapped Jalapeños 40

Mini Stuffed Portobello Mushrooms 42

Chicken Satay with Peanut Sauce 43

Mini Bacon-Wrapped Sausages 45

Smoked Salmon Deviled Eggs 47

Shrimp Kebabs 49

Spicy Shrimp Handroll 50

Smoked Salmon Roll-ups 52

Baked Zucchini Chips 52

Brussels Sprouts Chips 54

Pepperoni Chips 56

Cheese Crackers 56

▲ Back to TOC
BACON-WRAPPED JALAPEÑOS
Makes 18 | Serving Size: 2

9 jalapeño peppers 1 Preheat the oven to 375 degrees and line a baking sheet
1 8 ounces cream cheese, softened with aluminum foil and set aside.

¼ cup Salsa Verde (page 183)

2

Appetizers & Snacks

Cut the jalapeño peppers in half lengthwise and remove
½ cup cheddar cheese, shredded all of the seeds.

9 slices bacon, cut in half

3 In a small bowl combine the cream cheese, salsa verde
18-25 toothpicks soaked in water and shredded cheddar cheese.

4 Add the mix to a pastry bag or a sturdy 1-quart zip-lock

bag and cut off one corner so you can squeeze the cheese
out of the hole and into the peppers.

5 Fill the peppers with cheese mixture.

6 Cook the bacon in a pan for a few minutes until it starts to

brown a little but is still soft and pliable.

7 Allow the bacon to cool a little and then wrap each

jalapeño half with one piece of bacon. Secure with a
toothpick.

8 Place on the baking sheet and bake for 15 minutes.

9 Set the oven to broil and cook for 2-3 minutes, watching
carefully to make sure they don’t burn. This gives the
peppers a nice roasted flavor and ensures that your bacon
Per Serving
1.2 g Usable Carbs
will be crisp.

10 Remove the peppers from the oven and cool slightly

Protein
before eating.
5g
F Food Score
12g Fat

Calories: 134

If you’re hosting friends or bringing an appetizer to a party, these peppers are a must!
Flavor-packed and an all-around crowd pleaser.

40
Transforming Recipes ▲ Back to TOC
HAM AND SWISS SKILLET

Eggs & More

Serves 2

1 tablespoon butter 1 Set oven to broil.

½ small zucchini, finely chopped
2 Heat large ovenproof skillet over medium-high heat.
½ cup mushrooms, sliced Melt butter.
4 eggs

2 ounces Swiss cheese, shredded

3 Add zucchini and sauté 2-3 minutes.

½ cup ham, finely chopped 4 Add mushrooms and continue to cook for another
2-3 minutes.
1 green onion, sliced

Pinch salt and pepper 5 Once vegetables are slightly browned, add ham and
Chives (optional, for garnish) green onions to the skillet and sauté until heated through.

6 Reduce heat to medium-low and carefully crack each egg

into the skillet, making sure not to break the yolk.

7 Cover skillet with a lid and remove from heat.

8 Once eggs have begun to set, remove lid and sprinkle with
cheese.

9 Broil 6 inches from heat for 1-2 minutes, or until eggs have
just set and cheese is melted. Sprinkle with chives.

10 Serve from skillet.

Per Serving
4.6 g Usable Carbs

27g Protein
N Food Score
27g Fat

Calories: 368

26
Transforming Recipes ▲ Back to TOC
SPICY SHRIMP HANDROLLS
Makes 5 Handrolls

2 cups cooked shrimp, chopped 1 In a medium bowl, combine chopped shrimp, yogurt,
4 ounces Greek yogurt and Sriracha sauce.

1 tablespoon Sriracha
2

Appetizers & Snacks

Lay out one of your hand roll sheets so the widest part is
2 tablespoons cilantro leaves facing you.

¼ cucumber, julienned
3 Place a fifth of your shrimp mixture on the right side of
5 hand roll Nori sheets the wrap, leaving about ⅔ of the wrap empty.

½ avocado, thinly sliced

4 Add cilantro leaves, cucumber strips (and avocado, if
you’re using it).

5 Roll on a diagonal until a cone is formed. Use water to

seal the edges.

Per Serving
4.5 g Usable Carbs

22g Protein
P Food Score
1g
Fat

Calories: 126

The tanginess of the yogurt in this dish is a great compliment to the spiciness of the Sriracha sauce.
Warning: If you don’t have a cast-iron mouth, go easy on the Sriracha.

50
Transforming Recipes ▲ Back to TOC
 Salads
Taco Salad 59

Gaucho Cheesesteak Salad 60

Artichoke & Prosciutto Salad 62

Spicy Basil Beef Salad 63

Greek Chicken Salad 65

Roast Duck Salad 66

Bangkok Chicken Salad 67

Classic Cobb Salad 69

Asian Chicken Salad with Bean Sprouts 71

Roast Chicken Salad with Creamy Pesto 73

Celery Slaw with Shrimp 74

Ginger Prawn Lettuce Cups 76

Cucumber & Heirloom Tomato Salad with Prawns 78

Easy Salad Niçoise 79

▲ Back to TOC
BAKED EGGS

Eggs & More

WITH BACON AND TOMATO
Serves 2
2 tablespoons butter 1 Preheat oven to 350 degrees.
2 slices bacon, cooked according to
package and crumbled or chopped 2 Prepare two ramekins by arranging them on a rimmed
baking sheet, placing 1 tablespoon of butter in the bottom
2 tablespoon fresh basil of each.
Salt and freshly-ground pepper

2 eggs
3 In small bowl, stir tomatoes, basil, and a dash of salt and
pepper.
1 ounce grated Parmesan cheese

(optional) 4 Divide the mix evenly among the prepared ramekins.

5 Sprinkle the bacon crumbs evenly over the tomato

mixture.

6 Break an egg into each ramekin. Season with a little more

salt and pepper.

7 Bake until egg whites are opaque. The yolks should be

soft in the center, with firm edges (about 15 minutes).

8 Remove from oven and sprinkle each serving with 1

teaspoon of cheese, then serve immediately.

Per Serving
2.4 g Usable Carbs

15g Protein

F Food Score
22g Fat

Calories: 262

This is an easy-to-prepare dish with a fancy look. Be sure not to overcook the eggs.
You want the yolk to be slightly runny.

36
Transforming Recipes ▲ Back to TOC
BAKED EGGS

Eggs & More

WITH TURKEY SAUSAGE AND SPINACH
Serves 2
2 tablespoons butter 1 Preheat oven to 350 degrees.
2 precooked turkey breakfast sausages,
chopped into bite-sized pieces 2 Prepare two ramekins by arranging them on a rimmed
baking sheet, placing 1 tablespoon of butter in the bottom
2 cups baby spinach, packed tightly of each.
2 eggs
Salt and freshly ground pepper
3 Heat large saucepan over medium heat.

4 Add a few tablespoons of water to the pan. Bring to a

light boil. Add spinach and cook until wilted (about 2
minutes).

5 Drain well, removing any excess water. Coarsely chop

spinach.

6 Divide chopped spinach and sausage pieces among

prepared ramekins.

7 Break an egg into each ramekin and season with salt and
pepper.

8 Bake until whites are opaque and yolks are firm around
edges, but still soft in center (about 15 minutes), then
serve immediately.

Per Serving
1.0 g Usable Carbs

14g Protein

F Food Score
20g Fat

Calories: 242

37
Transforming Recipes ▲ Back to TOC
Appetizers
& Snacks
Bacon-Wrapped Jalapeños 40

Mini Stuffed Portobello Mushrooms 42

Chicken Satay with Peanut Sauce 43

Mini Bacon-Wrapped Sausages 45

Smoked Salmon Deviled Eggs 47

Shrimp Kebabs 49

Spicy Shrimp Handroll 50

Smoked Salmon Roll-ups 52

Baked Zucchini Chips 52

Brussels Sprouts Chips 54

Pepperoni Chips 56

Cheese Crackers 56

▲ Back to TOC
BACON-WRAPPED JALAPEÑOS
Makes 18 | Serving Size: 2

9 jalapeño peppers 1 Preheat the oven to 375 degrees and line a baking sheet
1 8 ounces cream cheese, softened with aluminum foil and set aside.

¼ cup Salsa Verde (page 183)

2

Appetizers & Snacks

Cut the jalapeño peppers in half lengthwise and remove
½ cup cheddar cheese, shredded all of the seeds.

9 slices bacon, cut in half

3 In a small bowl combine the cream cheese, salsa verde
18-25 toothpicks soaked in water and shredded cheddar cheese.

4 Add the mix to a pastry bag or a sturdy 1-quart zip-lock

bag and cut off one corner so you can squeeze the cheese
out of the hole and into the peppers.

5 Fill the peppers with cheese mixture.

6 Cook the bacon in a pan for a few minutes until it starts to

brown a little but is still soft and pliable.

7 Allow the bacon to cool a little and then wrap each

jalapeño half with one piece of bacon. Secure with a
toothpick.

8 Place on the baking sheet and bake for 15 minutes.

9 Set the oven to broil and cook for 2-3 minutes, watching
carefully to make sure they don’t burn. This gives the
peppers a nice roasted flavor and ensures that your bacon
Per Serving
1.2 g Usable Carbs
will be crisp.

10 Remove the peppers from the oven and cool slightly

Protein
before eating.
5g
F Food Score
12g Fat

Calories: 134

If you’re hosting friends or bringing an appetizer to a party, these peppers are a must!
Flavor-packed and an all-around crowd pleaser.

40
Transforming Recipes ▲ Back to TOC
SMOKED SALMON DEVILED EGGS
Serves 6 (Nutritional information includes salmon roe)

1 dozen omega-3 enriched eggs, 1 Remove yolks from eggs and place in large bowl.
hardboiled, shells removed, cut
lengthwise
2 Arrange whites on platter, cut side up, and sprinkle with
½

Appetizers & Snacks

cup sour cream salt and pepper.
2 ounces cream cheese, at room
temperature 3 Add sour cream, cream cheese, mayonnaise, lemon juice,
chives, salmon, salt, and pepper to bowl with yolks.
2 tablespoons mayonnaise

1 tablespoon freshly-squeezed lemon 4 Using a hand or electric mixer, beat ingredients on

juice medium speed until fluffy.

1 tablespoon fresh chives, minced

(plus extra for garnish) 5 Loosely cover bowl with plastic wrap and store in
refrigerator for 30 minutes to allow flavors to blend.
4 ounces smoked salmon, minced

1 teaspoon salt 6 When ready to serve, spoon out mixture and gently fill
each egg white half. Garnish with salmon roe and chives.
½ teaspoon freshly-ground pepper

2 ounces salmon roe (optional)

Per Serving
3.1 g Usable Carbs

18g Protein
N Food Score
19g Fat

Calories: 255

Deviled eggs are one of those appetizers that everyone loves, but nobody makes.
In this version, we’ve added smoked salmon to an hors d’oeuvres classic.

47
Transforming Recipes ▲ Back to TOC
GINGER PRAWN LETTUCE CUPS
Serves 4

2 tablespoons coconut oil 1 Heat coconut oil in large saucepan over medium-high
1 tablespoon ginger root, diced heat.

1 tablespoon garlic*, diced

2 Add ginger and garlic to pan. Simmer until fragrant.
1 pound prawns, shells on

8 iceberg lettuce cups

3 Add prawns and cook until no longer pink. Set aside to
cool, then remove shells.
1 cucumber, thinly sliced

1 tablespoon sesame seeds (garnish)
Sriracha sauce (optional)
* To save time, you can use jarred
crushed garlic and ginger, available
4 Fill two lettuce cups with ¼ of the cooked prawns, then
top with sliced cucumber and sesame seeds. Repeat with
remaining ingredients.

Salads
in most grocery stores.

Per Serving
7.2 g Usable Carbs

28g Protein
P Food Score
10g Fat

Calories: 237

76
Transforming Recipes ▲ Back to TOC
SPICY SHRIMP HANDROLLS
Makes 5 Handrolls

2 cups cooked shrimp, chopped 1 In a medium bowl, combine chopped shrimp, yogurt,
4 ounces Greek yogurt and Sriracha sauce.

1 tablespoon Sriracha
2

Appetizers & Snacks

Lay out one of your hand roll sheets so the widest part is
2 tablespoons cilantro leaves facing you.

¼ cucumber, julienned
3 Place a fifth of your shrimp mixture on the right side of
5 hand roll Nori sheets the wrap, leaving about ⅔ of the wrap empty.

½ avocado, thinly sliced

4 Add cilantro leaves, cucumber strips (and avocado, if
you’re using it).

5 Roll on a diagonal until a cone is formed. Use water to

seal the edges.

Per Serving
4.5 g Usable Carbs

22g Protein
P Food Score
1g
Fat

Calories: 126

The tanginess of the yogurt in this dish is a great compliment to the spiciness of the Sriracha sauce.
Warning: If you don’t have a cast-iron mouth, go easy on the Sriracha.

50
Transforming Recipes ▲ Back to TOC
 PEPPERONI CHIPS
Serves 4

1 Place two paper towels on a microwave-safe plate. 1 bag pepperoni slices

2-4 paper towels

2 Arrange pepperoni slices in a single layer on plate.
Cover with another paper towel.

Appetizers & Snacks

3 Microwave on high for 2 minutes. Remove from
microwave. Push down on chips, soaking up excess
grease.

4 If they’re still soft, cook for another 1-2 minutes,

avoiding burning. Per Serving
0g Usable Carbs

5 Soak up any remaining grease. Allow to cool before

eating.
4g Protein

These can be cooked ahead of time and stored in an airtight F Food Score
8g Fat
container in the refrigerator, or placed in a small baggie to
Calories: 88
take to work. Try these with Lemon Dill Dip (page 179).

CHEESE CRACKERS
Makes 6 Large Crackers | Serves 2

1 cup freshly-grated Parmesan or 1 Set oven to broil and line a baking sheet with aluminum
Asiago cheese foil.
Nonstick cooking spray
2 Lightly spray with nonstick cooking spray.

Good with:
3 Place small piles of the cheese onto the baking sheet,
Sundried Tomato and Olive Tapenade leaving about 2 inches between each pile.
(page 187)

4 Broil for 3-5 minutes, or until cheese starts to bubble and

edges begin to brown. Be careful to avoid overcooking.
Per Serving
<1.0 g Usable Carbs
5 Using a spatula, remove the cheese and allow to cool.

6g Protein
P Food Score
This recipe works best when made using firm cheeses.
4g
Fat
Try aged cheddar or Gouda. Add sliced meats like
Calories: 60
salami or prosciutto, too.

56
Transforming Recipes ▲ Back to TOC
 Salads
Taco Salad 59

Gaucho Cheesesteak Salad 60

Artichoke & Prosciutto Salad 62

Spicy Basil Beef Salad 63

Greek Chicken Salad 65

Roast Duck Salad 66

Bangkok Chicken Salad 67

Classic Cobb Salad 69

Asian Chicken Salad with Bean Sprouts 71

Roast Chicken Salad with Creamy Pesto 73

Celery Slaw with Shrimp 74

Ginger Prawn Lettuce Cups 76

Cucumber & Heirloom Tomato Salad with Prawns 78

Easy Salad Niçoise 79

▲ Back to TOC
taco salad image
GREEK-STYLE LAMB BURGERS
Serves 4

Ά cup chopped fresh mint 1 Heat a large nonstick skillet over medium-high heat.
2 teaspoons paprika
2 In large bowl, combine first four ingredients. Mix well.
¾ teaspoon ground cinnamon

½ teaspoon salt 3 Add ground lamb. Mix seasoning with meat.

1 pound ground lamb

4 Form into four ¾-inch patties.
2 cups fresh baby spinach

½ red onion, thinly sliced 5 Grill on skillet for 4 minutes per side, or until patties reach
desired doneness.
1 beefsteak tomato, thinly sliced

¼ cup crumbled feta cheese (optional) 6 On a small plate, layer ¼ of the spinach, red onions, and
tomato. Top with lamb burger, then top with feta.

Repeat with remaining burgers.

Entress
Per Serving
3.0 g Usable Carbs

34g Protein
P Food Score
11g Fat Good with:
Calories: 257 Feta Stuffed Mushrooms (page 162)

These burgers are great on their own, but they’re even better with a dollop of
Tzatziki Sauce (page 179). For bite-sized burgers or meatballs, form the meat into small
patties or balls and reduce cooking time until they’re done to your satisfaction.
Slide toothpicks in for a great appetizer or snack.

96
Transforming Recipes ▲ Back to TOC
BRAISED PORK CHOPS
WITH SAUERKRAUT
Serves 2

¼ pound bacon, sliced into small pieces 1 Heat an extra-large skillet over medium-high heat.
1 onion, diced
2 Add bacon pieces to skillet. Cook until browned.
2 cups sauerkraut, drained well

16 ounces chicken broth 3 Remove bacon with slotted spoon. Set aside.

2 pork chops
4 Add onions to bacon grease. Sauté for 2-3 minutes, or
½ teaspoon black pepper until onion is opaque.

1 tablespoon caraway seeds

5 Add sauerkraut and sauté for another 5 minutes.
1 tablespoon butter
6 Return bacon to pan, then add chicken broth, pepper,
and caraway seeds.

7 Once mixture comes to a boil, reduce heat to low and

simmer for 20 minutes, stirring frequently.

8 While mixture is simmering, heat another skillet over

Entress
medium-high heat.

9 Season pork chops with salt and pepper.

10 Add butter to pan. Brown both sides of pork chops, then

set aside.

11 Once sauerkraut mixture has simmered for 20 minutes

4.0 g
Per Serving and pork chops are browned, add them to the mixture.
Usable Carbs

12 Cover with a lid and continue to simmer for an additional

30 minutes, stirring every 10 minutes.
23g Protein
N
13
Food Score
26g Divide mixture among two dishes and place pork chops
Fat
on top.
Calories: 355

This dish brings together two forms of pork that I love: Pork chop and bacon. Although this recipe
requires a longer cooking time, the steps are simple and you won’t be disappointed.

98
Transforming Recipes ▲ Back to TOC
GREEK CHICKEN SALAD
Serves 4

1 pound chicken breast
3 tablespoons red wine vinegar
2 tablespoons extra virgin olive oil
Salt and pepper
1 Preheat oven to 350 degrees and line a baking sheet with
aluminum foil. If you don’t want to wait for the oven to
preheat, you can also cook the chicken in a skillet over
medium-high heat.

4 cups romaine lettuce, torn into small

2 Season the chicken with salt and pepper, and arrange on
baking sheet.
pieces

1 cucumber, cut into chunks 3 Bake chicken for 20-30 minutes or until cooked through
½ medium red onion, thinly sliced and no longer pink in the center. Set aside to cool.

4 ounces feta cheese, crumbled

4 Whisk red wine vinegar, olive oil, salt, and pepper in a
1 ounce Kalamata olives small bowl.

Salads
5 Place the romaine lettuce, cucumber, red onions, feta,
and olives in a large bowl and toss with dressing.

6 Cut chicken into chunks.

7 Divide salad into four bowls and top with chicken chunks.

Per Serving
5.6 g Usable Carbs

48g Protein
P Food Score
18g Fat

Calories: 354

I’m a big fan of feta cheese, so I’ll use any excuse I can to throw it in a dish. This salad is
also great with a dollop of Tzatziki Sauce (page 179).

65
Transforming Recipes ▲ Back to TOC
ROAST DUCK SALAD
Serves 4

4 duck breasts 1 Preheat oven to 400 degrees.

2 Bibb or Butter lettuce heads, shredded
2 Place the duck breasts on a rack set over a roasting pan,
1 cup bean sprouts and roast in the oven for 20-30 minutes (or until cooked to
1 yellow bell pepper, seeded and cut into desired doneness, with a crisp skin). Remove from oven
strips and set aside to cool.

½ cucumber, seeded and cut into short

strips 3 In a large mixing bowl, combine the lettuce, bean
sprouts, bell peppers, and cucumber.
1 serving Chili Mint Dressing (page 174)

2 teaspoons shredded lime zest 4 Cut the cooled duck into slices and add it to the salad.
Mix well.
2 tablespoons unsweetened shredded
coconut, toasted
5

Salads
Add dressing and toss to coat.

6 Divide the salad into 4 platters, then garnish with the

lime zest and shredded coconut.

Per Serving
9.2 g Usable Carbs

36g Protein
P Food Score
16g
Fat

Calories: 321

Duck? Why not? The crispness of the fresh vegetables adds texture to this dish, and
you’ll find that my Chili Mint Dressing (page 174) complements the duck perfectly.

66
Transforming Recipes ▲ Back to TOC
BANGKOK CHICKEN SALAD
Serves 4

1 pound chicken breast, cut into strips. 1 Heat the coconut oil in a large saucepan over medium-
2 tablespoons curry powder high heat.

2 tablespoons coconut oil

2 Coat the chicken strips in the curry power, then add
¼ cup rice vinegar them to the pan. Cook until no longer pink in the center.
Set aside to cool.
2 tablespoons sesame oil

Salt and pepper 3 Whisk sesame oil, rice vinegar, salt, and pepper in a small
bowl.
4 cups romaine lettuce, shredded

4 ounces peanuts, roughly chopped 4 Place shredded lettuce in large bowl and coat with
1 tablespoon sesame seeds (for garnish) dressing.

Salads
Separate tossed salad into four bowls, top with 4 ounces
of chicken, then garnish with peanuts and sesame seeds if
desired.

Per Serving
4.2 g Usable Carbs

45g Protein
N Food Score
33g Fat

Calories: 497

I was inspired to create this dish after eating a similar salad at a local restaurant. Whenever I
order their version, I have to make a few adaptations to ensure that it’s ULC-friendly.

67
Transforming Recipes ▲ Back to TOC
CLASSIC COBB SALAD
Serves 4

1 tablespoon coconut oil 1 Heat a large skillet over medium-high heat and melt
12 ounces chicken breast, sliced into coconut oil in it.
strips

6 bacon strips, cooked and crumbled

2 Season chicken with salt and pepper, then brown slices in
skillet for 3-5 minutes on each side until no longer pink in
4 small vine tomatoes, cubed the center.

4 omega-3 enriched eggs, hardboiled

and chopped 3 Combine remaining ingredients in large salad bowl.

1 fresh avocado, cubed and divided

4 Top with a few dashes of vinegar and mix well.
4 ounces blue cheese, crumbled

4 cups chopped romaine lettuce

5 For a restaurant-style presentation, place each
ingredient side by side, creating a colorful arrangement in

Salads
Red wine vinegar the bowl. Mix as desired.
Salt and pepper to taste

Per Serving
6.0 g Usable Carbs

45g Protein
P Food Score
30g Fat

Calories: 486

If a restaurant serves a Cobb salad, I’ll probably order it. It’s filled with just about all my
favorite things, and I love the plate arrangement—so much so that I typically just take bites from
every individual section as opposed to mixing everything together.

69
Transforming Recipes ▲ Back to TOC
HERB-ROASTED CHICKEN
Serves 8

1 whole chicken (about 4 pounds) 1 Preheat oven to 425 degrees. Place rack in center.
2 cloves garlic, crushed
2 Rinse chicken well, and remove giblets.
1 teaspoon dried basil

1 teaspoon oregano 3 Loosen chicken skin, but don’t remove it.

1 teaspoon rosemary
4 In small bowl, mix garlic and herbs together. Rub flesh of
1 teaspoon dried thyme chicken with this mixture and olive oil.

1 teaspoon paprika
5 Place chicken on foil-lined roasting pan or large skillet,
1 teaspoon freshly-ground pepper breast side up.
1 tablespoon extra virgin olive oil
6 Roast chicken for 15 minutes.

7 Reduce heat to 325 degrees and continue to roast chicken

for another 50-60 minutes, or until golden (with juices
running clear).

8 Insert cooking thermometer into inner thigh, but don’t

touch bone. Temperature should read 165 degrees.

Entress
9 Remove from oven. Let chicken rest for 15-20 minutes
before serving.

Per Serving
<1.0 g Usable Carbs

59g Protein

P Food Score
23g Fat

Calories: 444

The thought of roasting a whole chicken at home can be intimidating, but once you see
how easy it is—and how much food it’ll yield—you’ll get over it. Using Cornish game hens
for this recipe can cut down your cooking time. Also, if you want some extra flavor, try
topping the chicken with Cilantro, Walnut, and Jalapeño Pesto Sauce (page 186).

110
Transforming Recipes ▲ Back to TOC
CELERY SLAW WITH SHRIMP
Serves 8

1 pound shrimp, peeled and deveined 1 Preheat a large nonstick fry pan over medium-high heat.
1 tablespoon extra virgin olive oil
2 In a large bowl, toss shrimp, olive oil, paprika, salt,
½ teaspoon mild Spanish smoked paprika or
and pepper.
chipotle pepper

Coarse salt and freshly-ground pepper 3 Add half the shrimp and sauté until they turn pink (about
to taste 3 minutes). Transfer to large bowl and repeat
3 slices of bacon with remaining shrimp. Set aside to cool.

½ head green cabbage, shredded

4 Rinse fry pan, wipe dry, then return to medium heat.
2 celery stalks, thinly sliced

3 green onions (white and light green

5 Add bacon slices and fry, turning as needed, until crisp.
portions), chopped Using a slotted spatula, transfer to paper towels to drain.

Salads
Let cool, then crumble and set aside.
5 red radishes, trimmed and thinly sliced

¼ cup fresh flat-leaf parsley, chopped
¼ cup Creamy Cole Slaw Dressing (page 174)
¼ cup crumbled blue cheese (optional)
6 In a large bowl, combine cabbage, celery, green onions,
radishes, parsley, and Creamy Cole Slaw Dressing with
shrimp. Toss to coat all ingredients evenly. Season with
salt and pepper and toss again.

7 Transfer slaw to serving bowl or deep platter.

Sprinkle crumbled bacon and blue cheese over top.
Serve immediately.

Per Serving
6.0 g Usable Carbs

31g Protein
P Food Score
17g Fat

Calories: 310

This is one of those dishes I created after scouring my nearly empty fridge one night. Since then,
I’ve played with the flavors and added a tastier dressing to make this a true “destination” recipe.

74
Transforming Recipes ▲ Back to TOC
GINGER PRAWN LETTUCE CUPS
Serves 4

2 tablespoons coconut oil 1 Heat coconut oil in large saucepan over medium-high
1 tablespoon ginger root, diced heat.

1 tablespoon garlic*, diced

2 Add ginger and garlic to pan. Simmer until fragrant.
1 pound prawns, shells on

8 iceberg lettuce cups

3 Add prawns and cook until no longer pink. Set aside to
cool, then remove shells.
1 cucumber, thinly sliced

1 tablespoon sesame seeds (garnish)
Sriracha sauce (optional)
* To save time, you can use jarred
crushed garlic and ginger, available
4 Fill two lettuce cups with ¼ of the cooked prawns, then
top with sliced cucumber and sesame seeds. Repeat with
remaining ingredients.

Salads
in most grocery stores.

Per Serving
7.2 g Usable Carbs

28g Protein
P Food Score
10g Fat

Calories: 237

76
Transforming Recipes ▲ Back to TOC
GRILLED ROMAINE AND
BACON SALAD
Serves 4

2 ½-inch thick slices red onion, 1 Soak skewer sticks in water beforehand to prevent them
threaded on skewer sticks
from burning when grilling.
Salt and pepper to taste

1 tablespoon extra virgin olive oil or

2 Preheat grill to medium-high heat.
coconut oil, melted
3 Season both sides of onions with salt and pepper, then
2 fresh romaine hearts, halved brush with your choice of oil.
¼ cup blue cheese dressing, divided
4 Grill onion for 5 minutes. Turn over and cook for another
2 slices bacon
5-7 minutes, or until tender.
2 ounces crumbled blue cheese
5 Slice romaine hearts in half and drizzle with oil. Season
with salt and pepper to taste.

6 Place each romaine heart on grill for about 30 seconds

each side—just long enough to slightly mark them and
warm them through. Transfer to plates.

7 Cook bacon according to package. Set aside to cool, then

crumble.

8 Drizzle romaine hearts with dressing and top with one

slice of onion, ¼ of the bacon crumbles, and ½ ounce of
crumbled blue cheese.

Sides
Per Serving
6.5 g Usable Carbs

14g Protein
F Food Score
38g Fat

Calories: 425

133
Transforming Recipes ▲ Back to TOC
 “Rice,” “Potato,” “Bread”
Sides

%DVLF&DXOLȵRZHUȊ5LFHȋ 136

$VLDQ)ULHGȊ5LFHȋ 138

&RFRQXW&XUU\Ȋ5LFHȋ 139

7XUQLS0DVK 141

7XUQLS%UHDNIDVW3RWDWRHVZLWK3HSSHUV 2QLRQV 142

&KHHV\-DODSH³R%LVFXLWV 144

)RFDFFLD%UHDG 146

▲ Back to TOC
ITALIAN STUFFED PEPPERS
Serves 4 (11.5 grams of carbs per serving)

1 pound ground beef or turkey 1 Set oven to broil with top rack about six inches from
flame.
6 bell peppers, any color,
sliced in half, seeds removed
2 Line a baking sheet with aluminum foil. Spray with
2 tablespoon coconut oil, melted non-stick cooking spray.
1 cup Marinara Sauce (page 169)
3 Lay pepper halves skin side down on baking sheet.
½ cup 2% ricotta cheese
Drizzle with coconut oil and sprinkle with salt and pepper.
¼ cup shredded Parmesan cheese

Salt and pepper to taste

4 Broil pepper halves in oven for 10-15 minutes, until
slightly soft and browned around the edges. Remove from
oven and set aside.

5 Set oven to bake at 350 degrees.

6 Heat a large skillet over medium-high heat and move

rack to middle of oven.

7 Cook ground beef until no longer pink, breaking it up

well as it cooks. Drain any excess fat.

Entress
8 Add pasta sauce. Cook until heated through, then set
aside.

9 Spoon 1 tablespoon of ricotta cheese into each pepper

half.
Per Serving
*11.5g Usable Carbs
10 Divide the beef among the peppers, pushing as much
meat into each pepper as you can.

42g Protein

P Food Score
11 Top each pepper with Parmesan cheese.
19g Fat

Calories: 415
12 Return peppers to oven for 10-15 minutes, or until
cheese is melted and slightly brown.

Growing up, my mother always made dishes that were both simple and gave us
tasty leftovers. The only modification I’ve made to her original recipe was removing
the rice—and believe me, it doesn’t lose a thing.

83
Transforming Recipes ▲ Back to TOC
CHEESY JALAPEÑO BISCUITS
Makes 5 biscuits | Serving Size: 1 biscuit

¼ cup coconut oil or butter, melted 1 Preheat oven to 400 degrees.

4 eggs
2 Line a baking sheet with aluminum foil and spray with
Ά cup coconut flour
nonstick cooking spray.
¼ teaspoon salt (to taste)

¼ teaspoon onion powder

3 In medium mixing bowl, blend coconut oil or butter with
eggs. Whisk thoroughly.
¼ teaspoon baking powder

½ cup sharp cheddar cheese

4 In small mixing bowl, combine coconut flour with
remaining ingredients. Whisk dry mixture in with eggs and
¼ cup fresh or jarred jalapeños, diced continue to mix until there are no lumps.

5 Fold cheese and jalapeños into batter.

6 Using a large serving spoon, drop batter onto prepared

baking sheet. Bake 12-15 minutes. Top with more cheese
if desired.

Per Serving
2.2 g Usable Carbs

Sides
8g Protein
F Food Score
19g Fat

Calories: 233

This versatile biscuit is great by itself, but you can also top it with butter or use it
as a bun for burgers (front cover).

144
Transforming Recipes ▲ Back to TOC
ITALIAN-STYLE MEATBALLS
Serves 4*
1 pound grass-fed beef 1 Preheat oven to 350 degrees.
2 tablespoons coconut flour
2 In large bowl, combine beef, coconut flour, celery,
2 celery stalks, diced seasoning, and cheese.
2 tablespoons Italian seasoning

¼ cup Parmesan cheese

3 Mix well and form into 2-inch balls. Place the formed
meatballs on a piece of parchment paper.
1 25-ounce jar Marinara Sauce (page 169)
4 Heat a large nonstick pan over medium-high heat.
* Nutritional data assumes that all of the
sauce is consumed. If you want to keep
your carb count down, simply reduce 5 Brown meatballs on all sides.
the amount of sauce you eat.
6 Add sauce and bring to a simmer.

7 Cover pan with lid and place in the oven.

8 Cook for 20-25 minutes, stirring occasionally so

meatballs are always coated with sauce.

9 Remove from oven. Divide meatballs and top with

sauce and Parmesan cheese if desired.

Entress
Per Serving
*14.5g Usable Carbs

40g Protein
P Food Score
12g Fat Good With:
Calories: 370 Braised Brussels Sprouts (page 158)

If you’re looking for something small and scrumptious, these meatballs are a must-try.
The celery adds a terrific texture, giving each bite a dash of freshness. This is also another great
leftover-generator, making an easy meal to take to work the next day.

86
Transforming Recipes ▲ Back to TOC
OPEN-FACED BISON BURGER
ON A PORTOBELLO BUN
Serves 2

8 ounces ground bison beef 1 Preheat oven to broil, or heat grill to high.
2 medium-size Portobello mushrooms,
gills removed 2 Season ground bison with salt and pepper.

4 ounces crumbled goat cheese

3 Separate meat in two, then form into 1-inch patties.
1 small beefsteak tomato, thinly sliced
1 tablespoon extra virgin olive oil
4 Broil or grill the patties for 4-6 minutes on each side, or
until desired doneness. Set aside.
Salt and pepper to taste
5 If you’re cooking in a kitchen, heat a large skillet over
medium-high heat and add olive oil.

6 Sprinkle mushrooms with salt and pepper.

7 Place mushrooms in skillet, or top-down on a cooler

part of grill.

8 Cook 2-3 minutes on each side, or until liquid starts to

form. Remove from heat and place on a plate.

Entress
9 Sprinkle 2 ounces of goat cheese on top of mushrooms.

10 Place burger on top of cheese, then finish with two slices

of tomato.
Per Serving
3.0 g Usable Carbs

19g Protein
N Food Score
18g Fat

Calories: 256

When I first started eating ULC, I very much missed bread, so I played with several ways of creating
a "bun” to go with the many burgers I ate. Portobello mushrooms obviously don’t have the same
consistency as bread, but after biting into this dish, you may soon forget the bun is missing.

90
Transforming Recipes ▲ Back to TOC
SHEPHERD’S PIE
Serves 4

1 pound grass-fed ground beef

1 Preheat oven to 350 degrees.
1 cube or teaspoon natural beef bouillon

1 tablespoon coconut oil

2 Brown meat in large skillet. Season to taste when cooked.
Set aside.
1 yellow onion

1 egg 3 Sauté diced onion in skillet with 1 tablespoon coconut oil

until slightly soft. Set aside with meat.
2 cups cauliflower florets, steamed

2 tablespoons butter (room temperature)
4 ounces cream cheese (room
temperature)
4 In large bowl, add steamed cauliflower, butter, cream
cheese, garlic, salt, pepper, and oregano. Mash with hand
masher or blender to desired consistency.

¼ teaspoon basil, garlic, salt, pepper, 5 In another large bowl, mix meat, onions, spinach, raw egg,
oregano and any additional seasonings. Place mixture in bottom of
1 bag frozen spinach, thawed and 9x13" baking dish. Spread mashed cauliflower mixture over
drained this until smooth.

Cheese to top (optional)

6 Bake for approximately 30 minutes.

7 Add cheese to top, then bake 5 additional minutes

Entress
(optional).

Per Serving
4.2 g Usable Carbs

40g Protein
N Food Score
27g Fat

Calories: 431

When you’re craving comfort food, this ULC version of an old-school classic is a
great option. The combination of meat and cheese makes this a go-to dish for
cold winter days, and you won’t even miss the potatoes.

91
Transforming Recipes ▲ Back to TOC
BEEF RAGOUT OVER SPAGHETTI SQUASH
Serves 6

1 small (2 ½—pound) spaghetti squash, 1 Preheat oven to 375 degrees and place rack in center.
halved lengthwise and seeded

1 tablespoon coconut oil 2 Place squash halves on baking sheet lined with
aluminum foil. Season each half with salt and pepper.
1 small yellow onion, finely chopped

2 garlic cloves, minced 3 Bake for 30-40 minutes with skin facing up.
1 pound grass-fed beef
4 Remove from oven and let cool.
Pinch salt and pepper

2 celery stalks, cut into chunks 5 Run a large fork from top to bottom to remove strands.
This should yield about 2 cups of spaghetti.
1 15-ounce can crushed tomatoes

1 tablespoon Italian seasoning 6 Melt coconut oil in large skillet over medium-high heat.

¼ cup beef broth (1 cube beef bouillon

dissolved in ¼ cup water) 7 Add garlic and onion. Sauté for 1 minute.

¼ cup freshly grated Parmesan cheese 8 Add beef, salt, and pepper to skillet. Cook, breaking up
the meat as it cooks. Drain excess fat.

9 Add celery, tomatoes, Italian seasoning, and ¼ cup

Entress
beef broth to meat mixture. Stir well and bring to a boil.
Reduce heat to medium and simmer for 10 minutes.

10 Divide squash onto 4 serving plates. Ladle beef ragout

over squash. Top with Parmesan cheese.
Per Serving
8.0 g Usable Carbs

28g Protein

P Food Score
10g Fat

Calories: 244

There will always be a special place in my heart for spaghetti squash, because it was a common
pasta substitute in my home growing up. This recipe was always one of my favorites. Here, I
substitute beef for ground turkey—and the ragout makes for some delicious leftovers.

93
Transforming Recipes ▲ Back to TOC
Sauces
& Dips

Sauces 167

Dressings 172

Dips 177

Salsas 181

Pestos & Pastes 184

▲ Back to TOC
GREEK-STYLE LAMB BURGERS
Serves 4

Ά cup chopped fresh mint 1 Heat a large nonstick skillet over medium-high heat.
2 teaspoons paprika
2 In large bowl, combine first four ingredients. Mix well.
¾ teaspoon ground cinnamon

½ teaspoon salt 3 Add ground lamb. Mix seasoning with meat.

1 pound ground lamb

4 Form into four ¾-inch patties.
2 cups fresh baby spinach

½ red onion, thinly sliced 5 Grill on skillet for 4 minutes per side, or until patties reach
desired doneness.
1 beefsteak tomato, thinly sliced

¼ cup crumbled feta cheese (optional) 6 On a small plate, layer ¼ of the spinach, red onions, and
tomato. Top with lamb burger, then top with feta.

Repeat with remaining burgers.

Entress
Per Serving
3.0 g Usable Carbs

34g Protein
P Food Score
11g Fat Good with:
Calories: 257 Feta Stuffed Mushrooms (page 162)

These burgers are great on their own, but they’re even better with a dollop of
Tzatziki Sauce (page 179). For bite-sized burgers or meatballs, form the meat into small
patties or balls and reduce cooking time until they’re done to your satisfaction.
Slide toothpicks in for a great appetizer or snack.

96
Transforming Recipes ▲ Back to TOC
GREEK-STYLE RACK OF LAMB
WITH TZATZIKI SAUCE
Serves 4

4 garlic cloves 1 In a food processor or blender, add garlic, rosemary,

oregano, 1½ teaspoons of salt, and ¾ teaspoon of pepper.
3 tablespoons fresh rosemary, chopped
Pulse until herbs are finely minced.
1½ teaspoons dried oregano

Salt and pepper 2 Add lemon juice, olive oil, and red wine. Pulse to
combine.
½ cup freshly-squeezed lemon juice
(about 4 lemons)
3 Place chops in a single layer in a glass dish.
½ cup extra virgin olive oil
½ cup dry red wine 4 Pour marinade over chops, turning them once or twice
to coat them completely. Cover dish with plastic wrap.
2 racks of lamb (about 1 pound), cut into Store in refrigerator for at least two hours (overnight is
8 chops each
preferred).
¼ cup Tzatziki Sauce (page 179)
5 When you’re ready to cook, set oven to broil and arrange
top rack 6 inches from flame.

6 Remove lamb chops from marinade, place in baking

sheet or grill rack, and sprinkle with salt and pepper.

Entress
7 Broil for 5 minutes on each side.

8 Transfer chops to serving platter. Cover tightly with

aluminum foil and let rest for 10 minutes.
Per Serving
6.0 g Usable Carbs
9 Serve hot with Tzatziki Sauce.

48g Protein

N Food Score
38g Fat

Calories: 577

Rack of lamb isn’t just for fine restaurants, and you can do it at home. This is a restaurant-quality
dish that won’t put a hole in your pocket. Just remember, the longer the marinade sits,
the better your outcome, so plan ahead and allow for optimal marinating time.

97
Transforming Recipes ▲ Back to TOC
BRAISED PORK CHOPS
WITH SAUERKRAUT
Serves 2

¼ pound bacon, sliced into small pieces 1 Heat an extra-large skillet over medium-high heat.
1 onion, diced
2 Add bacon pieces to skillet. Cook until browned.
2 cups sauerkraut, drained well

16 ounces chicken broth 3 Remove bacon with slotted spoon. Set aside.

2 pork chops
4 Add onions to bacon grease. Sauté for 2-3 minutes, or
½ teaspoon black pepper until onion is opaque.

1 tablespoon caraway seeds

5 Add sauerkraut and sauté for another 5 minutes.
1 tablespoon butter
6 Return bacon to pan, then add chicken broth, pepper,
and caraway seeds.

7 Once mixture comes to a boil, reduce heat to low and

simmer for 20 minutes, stirring frequently.

8 While mixture is simmering, heat another skillet over

Entress
medium-high heat.

9 Season pork chops with salt and pepper.

10 Add butter to pan. Brown both sides of pork chops, then

set aside.

11 Once sauerkraut mixture has simmered for 20 minutes

4.0 g
Per Serving and pork chops are browned, add them to the mixture.
Usable Carbs

12 Cover with a lid and continue to simmer for an additional

30 minutes, stirring every 10 minutes.
23g Protein
N
13
Food Score
26g Divide mixture among two dishes and place pork chops
Fat
on top.
Calories: 355

This dish brings together two forms of pork that I love: Pork chop and bacon. Although this recipe
requires a longer cooking time, the steps are simple and you won’t be disappointed.

98
Transforming Recipes ▲ Back to TOC
 Chicken

Bacon-Wrapped Stuffed Chicken Breast 101

Cajun Rubbed Chicken 102

Chimichurri Chicken 104

Chicken Breast with Rosemary & Pesto 105

Lemon Chicken Thighs 107

Chicken Parmesan 108

Herb Roasted Chicken 110

Thai Coconut Curry Chicken 111

Spicy Chicken Fajita Wraps 113

▲ Back to TOC
SUNDRIED TOMATO
AND KALAMATA OLIVE TAPENADE
Makes about 2 cups | Serving Size: 2 tablespoons

½ cup sundried tomatoes, roughly 1 Using food processor or small blender, combine all
chopped ingredients.
2 tablespoons pitted Kalamata olives,
roughly chopped
2 Pulse until combined, but not completely smooth.

3 tablespoons pine nuts

¾ cup Parmesan cheese, grated

1 small clove garlic, chopped

1 teaspoon fresh thyme

Salt and pepper to taste

½ cup olive oil

Per Serving
1.0 g Usable Carbs

1g Protein
F Food Score
8g
Fat
Sauces & Dips
Calories: 76.5

This spread works well with Cheese Crackers (page 56), but you can also
use it alongside—or on top of—any meat dish.

187
Transforming Recipes ▲ Back to TOC
HERB-ROASTED CHICKEN
Serves 8

1 whole chicken (about 4 pounds) 1 Preheat oven to 425 degrees. Place rack in center.
2 cloves garlic, crushed
2 Rinse chicken well, and remove giblets.
1 teaspoon dried basil

1 teaspoon oregano 3 Loosen chicken skin, but don’t remove it.

1 teaspoon rosemary
4 In small bowl, mix garlic and herbs together. Rub flesh of
1 teaspoon dried thyme chicken with this mixture and olive oil.

1 teaspoon paprika
5 Place chicken on foil-lined roasting pan or large skillet,
1 teaspoon freshly-ground pepper breast side up.
1 tablespoon extra virgin olive oil
6 Roast chicken for 15 minutes.

7 Reduce heat to 325 degrees and continue to roast chicken

for another 50-60 minutes, or until golden (with juices
running clear).

8 Insert cooking thermometer into inner thigh, but don’t

touch bone. Temperature should read 165 degrees.

Entress
9 Remove from oven. Let chicken rest for 15-20 minutes
before serving.

Per Serving
<1.0 g Usable Carbs

59g Protein

P Food Score
23g Fat

Calories: 444

The thought of roasting a whole chicken at home can be intimidating, but once you see
how easy it is—and how much food it’ll yield—you’ll get over it. Using Cornish game hens
for this recipe can cut down your cooking time. Also, if you want some extra flavor, try
topping the chicken with Cilantro, Walnut, and Jalapeño Pesto Sauce (page 186).

110
Transforming Recipes ▲ Back to TOC
6.1 - 7.0g
6.4g Turnip Mash 141
6.5g Grilled Romaine and Bacon Salad 133
6.7g Spicy Shrimp Stir-Fry 118
6.8g Marinara Sauce 169
7.0g Chicken Tuscany Crepe 20
7.0g Oceanic Crepe 22
7.0g Easy Salad NiÇoise 79

7.1 - 8.0g
7.2g Greek Omelette 9
7.2g Ginger Prawn Lettuce Cups 76
7.7g Turnip Breakfast "Potatoes" 142
7.8g Braised Brussels Sprouts with Bacon and Onions 158
8.0g Beef Ragu Over Spaghetti Squash 93
8.0g Thai Coconut Curry Chicken 111

8.1 - 9.0g
8.2g Spinach and Jack Cheese Omelette 9
8.2g Artichoke And Proscuitto Salad 62
8.2g Spicy Chicken Fajita Wraps 113
8.4g Santa Fe All the Way Crepe 22
8.5g Taco-Seasoned Beef with Peppers 94
8.9g Cucumber and Heirloom Tomato Salad 78

9.1 - 10.0g
9.0g Buttered Brussels Sprouts 157
9.2g Roast Duck Salad 66
9.4g Mini Stuffed Portobello Mushrooms 42
9.4g Spicy Basil Beef Salad 63
9.4g Italian Sausage and Peppers 84
10.7g Greek Style Crepe 21
*11.5g Italian Stuffed Peppers 83
*14.5g Italian-Style Meatballs 86

Appendix

* I just couldn't get the carb count low enough and I didn't want to
'trick you' by cutting the serving size down to something tiny, but
they're just so good. Make sure you save these for evening meals.

191
Transforming Recipes ▲ Back to TOC
Index by INGREDIENT
Almond(s)
Almond Flour Pancakes, 32
Buttered Brussel Sprouts, 157
Chicken Tuscany Crepe, 20
Greek Style Crepe, 21
Artichokes
Artichoke & Prosciutto Salad, 62
Roasted Artichokes, 160
Roasted Fennel & Artichoke Hearts, 161
Bacon
Bacon and Caramelized Onion
Omelette, 10
Bacon-Wrapped Jalapeños, 40
Bacon-Wrapped Stuffed Chicken, 101
Baked Eggs with Bacon and Tomato, 36
Barbeque Sauce, 170
Basic Wedge Salad, 129
Braised Brussel Sprouts with Bacon
& Onions, 158
Braised Pork Chops with Sauerkraut,
98
Celery Slaw with Shrimp, 74
Cheesy Broccoli Bake, 155
Classic Cobb Salad, 69
Grilled Romaine & Bacon Salad, 133
Mini Bacon-wrapped Sausages, 45
Quiche Lorraine, 16
Basil
Artichoke & Prosciutto Salad, 62
Baked Eggs with Bacon & Tomatoes, 36
Caprese Quiche, 15
Chili Mint Dressing, 174
Cucumber & Heirloom Tomato Salad
with Prawns & Feta, 78
Herb-Roasted Chicken, 110
Italian Dressing & Marinade, 175
Italian Stallion Scramble, 28
Roasted Tomatoes, 165
Salsa Verde, 183
Shepherd's Pie, 91
Spicy Basil Beef Salad, 63
Traditional Pesto, 186
Beef
Beef Ragout Over Spaghetti Squash, 93
Gaucho Cheesesteak Salad, 60
Go Philly Crepe, 20
Italian-Style Meatballs, 86
Italian Stuffed Peppers, 83
Jalapeño-Swiss Burger, 88
Open-Faced Bison Burger On a
Portobello Bun, 90
Shepherd's Pie, 91
Spicy Basil Beef Salad, 63
Steak And Pepper Hash, 24
Taco Salad, 59
Taco-Seasoned Beef With Peppers, 94 Capers
Blue Cheese
Bacon-wrapped Stuffed Chicken
Breast, 101
Basic Wedge Salad, 129
Celery Slaw with Shrimp, 74
Classic Cobb Salad, 69
Grilled Romaine & Bacon Salad, 133
Broccoli
Broccoli and Cheddar Quiche, 15
Cheesy Broccoli Bake, 155
Sesame Broccoli, 153
Spicy Roasted Cauliflower & Broccoli,
152
Spicy Shrimp Stir-Fry, 118
Brussels Sprouts
Braised Brussels Sprouts with Bacon
and Onions, 158
Brussels Sprouts Chips, 54
Buttered Brussels Sprouts, 157
Butter
Bacon and Caramelized Onion
Omelette, 10
Basic Coconut Flour Crepes, 18
Basic Crust, 13
Basic Omelette, 7
Baked Eggs with Bacon and Tomatoes,
36
Baked Eggs with Turkey Sausage and
Spinach, 37
Braised Brussels Sprouts with Bacon
and Onions, 158
Braised Pork Chops with Sauerkraut,
98
Broccoli and Cheddar Quiche, 15
Buttered Brussels Sprouts, 157
Chees-y Sauce, 170
Cheesy Broccoli Bake, 155
Cheesy Jalapeño Biscuits, 144
Green Beans with Button Mushrooms,
164
192
Transforming Recipes
Ham and Swiss Skillet, 26
Jalapeño-Swiss Burger, 88
Mini Stuffed Portobello Mushrooms, 42
Roasted Artichokes, 160
Shepherd's Pie, 91
Turnip Mash, 141
Oceanic Crepe, 22
Salsa Verde, 183
Smoked Salmon and Cream Cheese
Roll-ups, 52
Cauliflower
Asian Fried "Rice", 138
Basic Cauliflower "Rice", 136
Coconut Curry "Rice", 139
Shepherd's Pie, 91
Spicy Roasted Cauliflower and
Broccoli, 152
Spicy Shrimp Stir-Fry, 118
Thai Coconut Curry Chicken, 111
Celery
Beef Ragout Over Spaghetti squash, 93
Celery Slaw with Shrimp, 74
Roasted Chicken Salad with Creamy
Pesto, 73
Italian Style Meatballs, 86
Cheese, see specific types
Cheddar cheese
Bacon-Wrapped Jalapeños, 40
Cheesy Broccoli Bake, 155
Cheesy Jalapeño Biscuits, 144
Go Philly Crepe, 20
Taco Salad, 59
Chicken
Asian Chicken Salad with Bean
Sprouts, 71
Bacon-wrapped Stuffed Chicken
Breast, 101
Bangkok Chicken Salad, 67
Braised Pork Chops with Sauerkraut,
98
Cajun Rubbed Chicken, 102
Chicken Breasts with Rosemary and
Appendix
Pesto, 105
Chicken Parmesan, 108
Chicken Satay, 43
▲ Back to TOC
Index by INGREDIENT
Chicken cont'd
Chicken Tuscany Crepe, 20
Chimichurri Chicken, 104
Classic Cobb Salad, 69
Greek Chicken Salad, 65
Herb-Roasted Chicken, 110
Italian Stallion Scramble, 28
Lemon Chicken Thighs, 107
Roasted Chicken Salad with Creamy
Pesto, 73
Spicy Chicken Fajita Wraps, 113
Santa Fe All The Way Crepe, 22
Thai Coconut Curry Chicken, 111
Cream, heavy
Basic Coconut Flour Crepes, 18
Basic Omelette, 7
Broccoli and Cheddar Quiche, 15
Caprese Quiche, 15
Cheesy Broccoli Bake, 155
Creamy Alfredo Sauce, 169
Quiche Florentine, 16
Quiche Lorraine, 16
Turnip Mash, 141
Cream Cheese
Bacon-Wrapped Jalapeños, 40
Creamy Alfredo Sauce, 169
Shepherd's Pie, 91
Smoked Salmon and Cream Cheese
Roll-ups, 52
Smoked Salmon Deviled Eggs, 47
Coconut Flour
Basic Coconut Flour Crepes, 18
Basic Crust, 13
Cheese-y Sauce, 170
Cheesy Broccoli Bake, 155
Cheesy Jalapeño Biscuits, 144
Chicken Parmesan, 108
Coconut Fried Shrimp, 116
Italian-Style Meatballs, 86
Coconut Milk
Coconut Creamed Spinach, 150
Coconut Curry "Rice", 139 Broccoli And Cheddar Quiche, 15
Peanut Sauce, 171
Thai Coconut Curry Chicken, 111
Coconut Oil
Almond Flour Pancakes, 32
Asian Fried "Rice", 138 Easy Salad NiÇoise, 79
Bangkok Chicken Salad, 67
Basic Coconut Flour Crepes, 18 Focaccia "Bread", 146
Beef Ragout over Spaghetti Squash, 93
Buttered Brussels Sprouts, 157
Cheesy Jalapeño Biscuits, 144
Chicken Parmesan, 108
Chicken Satay with Peanut Sauce, 43
Chicken Tuscany Crepe, 20
Classic Cobb Salad, 69
Crepe Florentine, 21
Coconut Fried Shrimp, 116
Coconut Curry "Rice", 139
Cucumber & Heirloom Tomato Salad
with Prawns and Feta, 78
Egg and Turkey Muffins, 34
Focaccia "Bread", 146
Ginger Prawn Lettuce Cups, 76
Go Philly Crepe, 20
Greek Style Crepe, 21
Grilled Romaine and Bacon Salad, 133
Italian Stallion Scramble, 28
Italian Stuffed Peppers, 83
Lemon Chicken Thighs, 107
Roasted Fennel and Artichoke Hearts,
161
Shepherd's Pie, 91
Shrimp Kebabs, 49
Spicy Basil Beef Salad, 63
Spicy Shrimp Stir-Fry, 118 Focaccia "Bread", 146
Steak and Pepper Hash, 24
Taco Salad, 59
Taco-Seasoned Beef With Peppers, 94 Artichoke and Prosciutto Salad, 62
Thai Coconut Curry Chicken, 111
Turnip Breakfast "Potatoes" with
Peppers and Onions, 142
Wilted Spinach and Garlic, 149
Eggs
Almond Flour Pancakes, 32
Basic Coconut Flour Crepes, 18
Basic Crust, 13
Basic Omelette, 7
Baked Eggs with Bacon and Tomato, 36
Baked Eggs with Turkey Sausage and
Spinach, 37
Caprese Quiche, 15
Cheesy Jalapeño Biscuits, 144
Chicken Parmesan, 108
Classic Cobb Salad, 69
Coconut Fried Shrimp, 116 Herb-Roasted Chicken, 110
193
Transforming Recipes
Egg and Turkey Muffins, 34
Ham And Swiss Skillet, 26
Italian Stallion Scramble, 28
Quiche Florentine, 16
Quiche Lorraine, 16
Santa Fe All The Way, 22
Smoked Salmon Deviled Eggs, 47
Spicy Egg Nests, 30
Steak and Pepper Hash, 24
Fennel
Roasted Fennel and Artichoke Hearts,
161
Feta Cheese
Alaskan Salmon and Feta, 120
Cucumber and Heirloom Tomato Salad
with Prawns and Feta, 78
Feta-Stuffed Mushrooms, 162
Greek Chicken Salad, 65
Greek Omelette, 9
Greek Style Crepe, 21
Greek-Style Lamb Burgers, 96
Fish, see Seafood
Focaccia
Garlic
Barbeque Sauce, 170
Beef Ragout Over Spaghetti Squash, 93
Cajun-Rubbed Chicken, 102
Chicken Breasts with Rosemary and
Pesto, 105
Chicken Parmesan, 108
Chimichurri Chicken, 104
Cilantro, Walnut and Jalapeño Pesto,
186
Coconut Fried Shrimp, 116
Creamy Alfredo Sauce, 169
Creamy Cole Slaw Dressing, 174
Gaucho Cheesesteak Salad, 60
Ginger Prawn Lettuce Cups, 76
Greek-Style Rack of Lamb with Tzatziki
Sauce, 97
Green Beans with Button Mushrooms,
Appendix
164
Italian Dressing and Marinade, 175
▲ Back to TOC
Index by INGREDIENT
Garlic cont'd
Lemon Chicken Thighs, 107
Mini Stuffed Portobello Mushrooms, 42
Salsa Fresca, 183
Shepherd's Pie, 91
Steak and Pepper Hash, 24
Spicy Ginger Marinade, 176
Spicy Roasted Cauliflower and Broccoli
with Parmesan Cheese, 152
Spicy Shrimp Stir-Fry, 118
Sundried Tomato and Kalamata Olive
Tapenade, 187
Thai Coconut Curry Chicken, 111
Traditional Pesto, 186
Turnip Breakfast "Potatoes" with
Peppers and Onions, 142
Turnip Mash, 141
Tzatziki Sauce, 179
Wilted Spinach and Garlic, 149
Ginger
Asian Chicken Salad with Bean
Sprouts, 71
Chili Mint Dressing, 174
Ginger Prawn Lettuce Cups, 76
Shrimp Kebabs, 49
Spicy Ginger Marinade, 176
Spicy Shrimp Stir-Fry, 118
Thai Coconut Curry Chicken, 111 Cilantro, Walnut and Jalapeño Pesto,
Goat Cheese
Open-Faced Bison Burger on a
Portobello Bun, 90
Green Beans
Green Beans with Button Mushrooms,
164
Easy Salad NiÇoise, 70
Ham
Ham and Swiss Skillet, 26
Quiche Lorraine, 16
Lamb
Greek-Style Lamb Burger, 96
Greek-Style Rack of Lamb with Tzatziki
Sauce, 97
Lemon
Braised Brussels Sprouts, 158
Buttered Brussels Sprouts, 157
Greek-Style Rack of Lamb with Tzatziki
Sauce, 97
Grilled Moroccan Salmon, 121
Lemon Chicken Thighs, 107
Lemon Dill Dip, 179
Roasted Artichokes, 160
Smoked Salmon Deviled Eggs, 47
Lemongrass
Spicy Basil Beef Salad, 63 Mini Stuffed Portobello Mushrooms, 42
Lettuce
Bangkok Chicken Salad, 67
Basic Wedge Salad, 129
Classic Cobb Salad, 69
Easy Salad NiÇoise, 79
Gaucho Cheesesteak Salad, 60
Ginger Prawn Lettuce Cups, 76
Greek Chicken Salad, 65
Jalapeño-Swiss Burger, 88
Roast Chicken Salad with Creamy
Pesto, 73
Roast Duck Salad, 66
Spicy Chicken Fajita Wraps, 113
Taco Salad, 59
Lime
Chili Mint Dressing, 174
186
Creamy Cole Slaw Dressing, 174
French Dressing, 175
Gaucho Cheesesteak Salad, 60
Roast Duck Salad, 66
Roasted Fennel and Artichoke Hearts,
161
Salsa Fresca, 183
Salsa Verde, 183
Meat, see specific types
Mint
Chili Mint Dressing, 174
Greek-Style Lamb Burger, 96
Tzatziki, 179
Mozzarella
Chicken Parmesan, 108
Cheese-y Sauce, 170
Focaccia "Bread", 146
Italian Stallion Scramble, 28
Mini Stuffed Portobello Mushrooms, 42
194
Transforming Recipes
Mushrooms
Chicken Tuscany Crepe, 20
Crepe Florentine, 21
Egg and Turkey Mushrooms, 34
Feta-Stuffed Mushrooms, 162
Green Beans with Button Mushrooms,
164
Ham and Swiss Skillet, 26
Open-Faced Bison Burger on a
Portobello Bun, 90
Spicy Shrimp Stir-fry, 118
Nuts, see specific types
Olives
Artichoke and Prosciutto Salad, 62
Easy Salad NiÇoise, 79
Greek Chicken Salad, 65
Greek Style Crepe, 21
Greek Omelette, 9
Sundried Tomato and Kalamata Olive
Tapenade, 187
Taco-Seasoned Beef with Peppers, 94
Onions
Asian Fried "Rice", 138
Bacon and Caramelized Onion
Omelette, 10
Basic Wedge Salad, 129
Braised Brussels Sprouts with Bacon
and Onions, 158
Braised Pork Chops with Sauerkraut,
98
Celery Slaw with Shrimp, 74
Coconut Curry "Rice", 139
Crepe Florentine, 21
Egg and Turkey Muffins, 34
Greek Chicken Salad, 69
Greek Omelette, 9
Greek Style Crepe, 21
Greek-Style Lamb Burgers, 96
Grilled Romaine and Bacon Salad, 133
Go Philly Crepe, 20
Ham and Swiss Skillet, 26
Mini Stuffed Portobello Mushrooms, 42
Oceanic Crepe, 22
Quiche Lorraine, 16
Appendix
Santa Fe All The Way Crepe, 22
Shepherd's Pie, 91
Spicy Chicken Fajita Wraps, 113
▲ Back to TOC
Index by INGREDIENT
Tomatoes Zucchini
Artichoke and Prosciutto Salad, 62 Baked Zucchini Chips, 52
Baked Eggs With Bacon and Tomato, Ham And Swiss Skillet, 26
36
Barbeque Sauce, 170
Basic Wedge Salad, 129
Beef Ragout Over Spaghetti Squash, 93
Caprese Quiche, 15
Classic Cobb Salad, 69
Chicken Tuscany Crepe, 20
Crab And Avocado Omelette, 10
Cucumber And Heirloom Tomato Salad
with Prawns and Feta, 78
Easy Salad NiÇoise, 79
Gaucho Cheesesteak Salad, 60
Greek Omelette, 9
Greek-Style Lamb Burgers, 96
Jalapeño-Swiss Burger, 88
Marinara Sauce, 169
Open-Faced Bison Burger on a
Portobello Bun, 90
Roasted Tomatoes, 165
Salsa Fresca, 183
Spicy Basil Beef Salad, 63
Sun-Dried Tomato And Kalamata Olive
Tapenade, 187
Taco Salad, 59

Turkey
Baked Eggs With Turkey Sausage and
Spinach, 37
Egg And Turkey Muffins, 34
Italian Stuffed Peppers, 83
Mini Stuffed Portobello Mushrooms, 42

Turnips
Turnip Breakfast "Potatoes" With
Peppers and Onions, 142
Turnip Mash, 141

Walnuts
Cilantro, Walnut and Jalapeño Pest,
186

Yogurt, Greek
French Dressing, 175
Lemon Dill Dip, 179
Spicy Shrimp Handrolls, 50
Taco Salad, 59
Appendix

Tzatziki, 179

196
Transforming Recipes ▲ Back to TOC
GRILLED ROMAINE AND
BACON SALAD
Serves 4

2 ½-inch thick slices red onion, 1 Soak skewer sticks in water beforehand to prevent them
threaded on skewer sticks
from burning when grilling.
Salt and pepper to taste

1 tablespoon extra virgin olive oil or

2 Preheat grill to medium-high heat.
coconut oil, melted
3 Season both sides of onions with salt and pepper, then
2 fresh romaine hearts, halved brush with your choice of oil.
¼ cup blue cheese dressing, divided
4 Grill onion for 5 minutes. Turn over and cook for another
2 slices bacon
5-7 minutes, or until tender.
2 ounces crumbled blue cheese
5 Slice romaine hearts in half and drizzle with oil. Season
with salt and pepper to taste.

6 Place each romaine heart on grill for about 30 seconds

each side—just long enough to slightly mark them and
warm them through. Transfer to plates.

7 Cook bacon according to package. Set aside to cool, then

crumble.

8 Drizzle romaine hearts with dressing and top with one

slice of onion, ¼ of the bacon crumbles, and ½ ounce of
crumbled blue cheese.

Sides
Per Serving
6.5 g Usable Carbs

14g Protein
F Food Score
38g Fat

Calories: 425

133
Transforming Recipes ▲ Back to TOC
 “Rice,” “Potato,” “Bread”
Sides

%DVLF&DXOLȵRZHUȊ5LFHȋ 136

$VLDQ)ULHGȊ5LFHȋ 138

&RFRQXW&XUU\Ȋ5LFHȋ 139

7XUQLS0DVK 141

7XUQLS%UHDNIDVW3RWDWRHVZLWK3HSSHUV 2QLRQV 142

&KHHV\-DODSH³R%LVFXLWV 144

)RFDFFLD%UHDG 146

▲ Back to TOC
CHEESY JALAPEÑO BISCUITS
Makes 5 biscuits | Serving Size: 1 biscuit

¼ cup coconut oil or butter, melted 1 Preheat oven to 400 degrees.

4 eggs
2 Line a baking sheet with aluminum foil and spray with
Ά cup coconut flour
nonstick cooking spray.
¼ teaspoon salt (to taste)

¼ teaspoon onion powder

3 In medium mixing bowl, blend coconut oil or butter with
eggs. Whisk thoroughly.
¼ teaspoon baking powder

½ cup sharp cheddar cheese

4 In small mixing bowl, combine coconut flour with
remaining ingredients. Whisk dry mixture in with eggs and
¼ cup fresh or jarred jalapeños, diced continue to mix until there are no lumps.

5 Fold cheese and jalapeños into batter.

6 Using a large serving spoon, drop batter onto prepared

baking sheet. Bake 12-15 minutes. Top with more cheese
if desired.

Per Serving
2.2 g Usable Carbs

Sides
8g Protein
F Food Score
19g Fat

Calories: 233

This versatile biscuit is great by itself, but you can also top it with butter or use it
as a bun for burgers (front cover).

144
Transforming Recipes ▲ Back to TOC
 Sides
Vegetables

:LOWHG6SLQDFK *DUOLF 149

&RFRQXW&UHDPHG6SLQDFK 150

6SLF\5RDVWHG%URFFROL &DXOLȵRZHU 152

6HVDPH%URFFROL 153

&KHHV\%URFFROL%DNH 155

%XWWHUHG%UXVVHOV6SURXWV 157

%UDLVHG%UXVVHOV6SURXWVZLWK%DFRQ 2QLRQV 158

5RDVWHG$UWLFKRNHV 160

5RDVWHG)HQQHO $UWLFKRNH+HDUWV 161

)HWD6WX΍HG0XVKURRPV 162

*UHHQ%HDQVZLWK%XWWRQ0XVKURRPV 164

5RDVWHG7RPDWRHV 165

▲ Back to TOC
ROASTED FENNEL
AND ARTICHOKE HEARTS
Serves 4

1 fennel bulb (12 ounces), but into 1 Preheat oven to 425 degrees.
¾-inch wedges, with 1 tablespoon
fronds reserved for garnish
2 Arrange fennel and artichoke on a rimmed baking sheet.
1 can whole artichoke hearts in water Drizzle with 2 tablespoons oil and sprinkle with salt and
(13 ounces), drained, patted dry, pepper.
and halved, lengthwise

3 tablespoons coconut oil, melted 3 Roast vegetables until caramelized on both sides
(35 minutes), tossing after 20 minutes.
¼ teaspoon salt

¼ teaspoon freshly-ground pepper 4 Drizzle remaining oil and lime juice.

1 teaspoon fresh lime juice (optional)

5 Add parsley and toss to combine. Garnish with fennel
2 tablespoons flat-leaf parsley, roughly fronds.
chopped

Per Serving
4.0 g Usable Carbs

Sides
2g Protein

F Food Score
10g Fat

Calories: 132

I love using roasted vegetables as a side dish. This one takes a bit longer to
cook, but it’s worth the wait as a wonderful compliment to Alaskan Salmon
and Feta (page 119) or Chimichurri Chicken (page 104).

161
Transforming Recipes ▲ Back to TOC
FETA-STUFFED MUSHROOMS
Serves 2

Olive oil spray 1 Preheat oven to 425 degrees.

8 medium button mushrooms
2 Lightly mist a small baking dish with oil spray.
2 teaspoons fresh flat-leaf parsley,
chopped
3 Pull stems from mushrooms by gently twisting stem
2 ounces feta cheese, crumbled until it comes loose and pulls from mushroom top.
1 teaspoon extra virgin olive oil
4 Mince stems and place in small mixing bowl. Place caps
ȣ teaspoon cayenne pepper, or to taste in reserved baking dish stem side up.

5 Add parsley, cheese, oil, and cayenne to bowl. Mix well.

6 Spoon mixture evenly onto reserved mushroom caps.

Divide remaining mixture evenly among mushroom caps,
mounding the filling on each.

7 Bake for 12-15 minutes, or until tender. Let stand to cool

slightly before serving.

Sides
Per Serving
3.0 g Usable Carbs

7g Protein
N Food Score
9g Fat

Calories: 111

These cute mushroom caps go very well alongside Greek-Style Lamb Burgers (page 96).

162
Transforming Recipes ▲ Back to TOC
Sauces
& Dips

Sauces 167

Dressings 172

Dips 177

Salsas 181

Pestos & Pastes 184

▲ Back to TOC
Sauces
& Dips

&UHDP\$OIUHGR6DXFH 169

0DULQDUD6DXFH 169

&KHHVH\6DXFH 170

%DUEHTXH6DXFH 170

3HDQXW6DXFH 171

▲ Back to TOC
PEANUT SAUCE
Makes 2/3 cup | Serving Size: 2 tablespoons

4 tablespoons natural peanut butter 1 In small bowl, whisk all ingredients together thoroughly.
4 tablespoons coconut milk
2 Serve at room temperature.
2 tablespoons soy sauce

2 tablespoons chili paste or Sriracha sauce

2 teaspoons sesame oil

2 tablespoons granulated Splenda

Per Serving
4.8 g Usable Carbs

5g Protein

F Food Score
12g Fat

Calories: 146

This is a sweet and savory dipping sauce that works well with Chicken Satay (page 43).
You can use creamy or chunky peanut butter depending on your preference.

171
Transforming Recipes ▲ Back to TOC
Sauces
&Dressings
Dips

Chili Mint 174

Cole Slaw 174

French Dressing 175

Italian Dressing & Marinade 175

Spicy Ginger Marinade 176

▲ Back to TOC
TZATZIKI
Makes about 2 cups | Serving Size: ¼ cup

1 medium English cucumber, peeled and grated
6 green onions, finely chopped
3 gloves garlic, minced
¼ cup minced fresh dill weed or mint
cups Greek yogurt
1½ Salt and freshly-ground black pepper (to taste)
1 Place grated cucumber in strainer. Press gently to drain excess
liquid.
2 In medium bowl, combine cucumber, green onions, garlic, dill
weed, sour cream, salt, and pepper. Mix well.
3 Cover and refrigerate until ready to use. Serve chilled.

Per Serving
4.0 g Usable Carbs

5g Protein
P Food Score This is a tangy Greek sauce that goes well with
1g Fat Greek-Style Lamb Burgers (page 96) or Rack of Lamb (page 97),
Calories: 47 or as a dressing for Greek Chicken Salad (page 65).

LEMON DILL DIP

Makes about ¾ cup | Serving size: 2 tablespoons

1 Heat a small saucepan over medium-high heat. ½ cup Greek yogurt

¼ cup mayonnaise
2 Add all of the above ingredients into the saucepan and bring
2 tablespoons chopped fresh dill
to a boil.
1 teaspoon lemon juice
3 Partially cover the pan and simmer on low for 1 hour. Salt and pepper to taste

Per Serving
1.3 g Usable Carbs
Sauces & Dips

3g Protein
F Food Score
8g
Good with: Fat

Pepperoni Chips (page 56) Calories: 84

179
Transforming Recipes ▲ Back to TOC
TRADITIONAL PESTO
Makes about 1½ cup | Serving size: 2 tablespoons

1 Combine basil leaves and pine nuts in a food processor or 2 cups fresh basil leaves
blender. Pulse a few times. Use a spoon or spatula to scrape bits ¼ cup freshly grated Parmesan cheese
that have stuck to the sides of the blender or food processor. ½ cup extra virgin olive oil
1ȗΆ cup pine nuts
2 Slowly add olive oil in a constant stream while processor is on.
Stop occasionally to scrape sides with spatula. 3 cloves garlic, peeled and chopped
Salt and freshly ground pepper to taste
3 Stir a few times to make sure everything is blended together.

4 Add cheese and pulse a few more times until all ingredients are
blended.

5 Season with salt and pepper to taste.

Pesto has always been one of my favorite sauces. This

Per Serving
1.0 g Usable Carbs

traditional version is just how I remember it from my childhood,

while the version that follows is a new favorite.
2g Protein

Good with: F Food Score

17g Fat
Roast Chicken Salad (page 73)
Roasted Tomatoes (page 165) Calories: 160.5

CILANTRO, WALNUT, AND JALAPEÑO PESTO

Makes 1½ cup | Serving size: 2 tablespoons

1 bunch cilantro, roughly chopped (about 1 cup) 1 Combine all ingredients in food processor or blender. Pulse a
½ jalapeño pepper, seeded and chopped few times. Use a spoon or spatula to scrape bits that have stuck
½ cup walnuts to the sides of the blender or food processor.

3 cloves garlic, peeled and chopped

2 Avoid over-blending. The pesto should have a little bit of texture
1 tablespoon lime juice from the nuts. You want a slightly grainy consistency.
½ cup olive oil
3 Season with salt and pepper to taste.

Per Serving
1.0 g Usable Carbs
The little kick you’ll get from the jalapeños here offers
Sauces & Dips
a nice twist on a classic sauce. Try this over vegetables,
on meat dishes, and folded into burgers.
2g Protein
F Food Score
Good with:
17g Fat
Herb Roast Chicken (page 109)
Calories: 159 Chicken Breast with Rosemary (page 105)

186
Transforming Recipes ▲ Back to TOC
SUNDRIED TOMATO
AND KALAMATA OLIVE TAPENADE
Makes about 2 cups | Serving Size: 2 tablespoons

½ cup sundried tomatoes, roughly 1 Using food processor or small blender, combine all
chopped ingredients.
2 tablespoons pitted Kalamata olives,
roughly chopped
2 Pulse until combined, but not completely smooth.

3 tablespoons pine nuts

¾ cup Parmesan cheese, grated

1 small clove garlic, chopped

1 teaspoon fresh thyme

Salt and pepper to taste

½ cup olive oil

Per Serving
1.0 g Usable Carbs

1g Protein
F Food Score
8g
Fat
Sauces & Dips
Calories: 76.5

This spread works well with Cheese Crackers (page 56), but you can also
use it alongside—or on top of—any meat dish.

187
Transforming Recipes ▲ Back to TOC
Appendix

&RQYHUVLRQV (TXLYDOHQWV 189

Index by Carb Count 190

ΖQGH[E\ΖQJUHGLHQWV 192

▲ Back to TOC
Conversions & Equivalents
VOLUME MEASUREMENTS
Cups Tablespoons Teaspoons Milliliters Ounces (fluid) Conversion Formulas
− ⅓ 1 5 − Cups x 236.59 = Milliliters
1�16 1 3 15 0.5 Tablespoons x 14.79 = Milliliters
⅛ 2 6 30 1 Teaspoons x 4.93 = Milliliters
¼ 4 12 56 2 Ounces (Fluid) x 29.57 = Milliliters
⅓ 5 16 79 3
½ 8 24 118 4
⅔ 11 32 158 5
¾ 12 36 177 6
1 16 48 237 8
1½ 24 72 360 12
2 (1 pint) 32 96 460 16

1 dash/pinch = about 1/16 teaspoon Butter

4¼ cups = 1 liter 1 stick = 4 ounces = 8 tablespoons = ½ cup
16 cups = 4 quarts = 1 gallon

WEIGHT MEASUREMENTS
Ounces (dry) Pounds Grams Conversion Formulas
1 1�16 28 Ounces x 0.0625 = Pounds
2 − 57 Ounces x 28.35 = Grams
3 − 85
4 ¼ 113
5 − 142
6 − 170
7 − 198
8 ½ 227
12 ¾ 375
16 1 454
32 2 907

OVEN TEMPERATURES
Fahrenheit Celsius gas mark Conversion Formulas
200° 95° 0 Celsius = (Fahrenheit - 32) / 1.8
275° 135° 1 Fahrenheit = (Celsius x 1.8) + 32°C
300° 150° 2
325° 165° 3
350° 175° 4
375° 190° 5
400° 200° 6
425° 220° 7
450° 230° 8
475° 245° 9
Appendix

189
Transforming Recipes ▲ Back to TOC
Index by Carb Count
(Per Serving)

0 - 1.0g 3.1 - 4.0g

0g Pepperoni Chips 56 3.1g Basic Crust 13
0g Chicken Satay with Peanut Sauce 43 3.1g Smoked Salmon Deviled Eggs 47
<1.0g Shrimp Kebabs 49 3.1g Spicy Roasted Cauliflower and Broccoli 152
<1.0g Smoked Salmon and Cream Cheese Roll-ups 52 3.2g Baked Zucchini Chips 52
<1.0g Cheese Crackers 56 3.2g Chimichurri Chicken 104
<1.0g Herb-Roasted Chicken 110 3.3g Caprese Quiche 15
<1.0g Alaskan Salmon and Feta 120 3.4g Quiche Florentine 16
<1.0g Grilled Moroccan Salmon 121 3.5g Pistachio-Crusted Tilapia 123
<1.0g Focaccia "Bread" 146 3.5g Barbeque Sauce 170
<1.0g Creamy Cole Slaw Dressing 174 3.5g French Dressing 175
<1.0g Italian Dressing and Marinade 175 3.7g Southwest Omelette 11
1.0g Baked Eggs with Turkey Sausage and Spinach 37 4.0g Broccoli and Cheddar Quiche 15
1.0g Cheese-y Sauce 170 4.0g Gaucho Cheesesteak Salad 60
1.0g Traditional Pesto 186 4.0g Braised Pork Chops with Sauerkraut 98
1.0g Cilantro, Walnut, and Jalapeño Pesto 186 4.0g Chicken Breasts with Rosemary and Pesto 105
1.0g Sundried Tomato and Kalamata Olive Tapenade 187 4.0g Chicken Parmesan 108
4.0g Cheesy Broccoli Bake 155
1.1 - 2.0g 4.0g Roasted Fennel and Artichoke Hearts 161
1.2g Basic Omelette 7 4.0g Tzatziki Sauce 179
1.2g Bacon-Wrapped Jalapeños 40
1.2g Creamy Alfredo Sauce 169 4.1 - 5.0g
1.2g Salsa Fresca 183 4.1g Taco Salad 59
1.3g Spicy Ginger Marinade 176 4.2g Steak and Pepper Hash 24
1.3g Lemon Dill Dip 179 4.2g Bangkok Chicken Salad 67
1.4g Spicy Egg Nests 30 4.2g Shepherd's Pie 91
1.4g Basic Cauliflower "Rice" 136 4.2g Roasted Artichokes 160
1.4g Salsa Verde 183 4.3g Simple Cucumber Salad 127
1.5g Bacon-Wrapped Stuffed Chicken Breast 101 4.3g Basic Wedge Salad 129
1.5g Chili Mint Dressing 174 4.4g Almond Flour Pancakes 32
1.8g Wilted Spinach and Garlic 149 4.5g Mini Bacon-Wrapped Sausages 45
1.8g Coconut Creamed Spinach 150 4.5g Spicy Shrimp Handrolls 50
2.0g Quiche Lorraine 16 4.6g Ham and Swiss Skillet 26
2.0g Cajun Rubbed Chicken 102 4.7g Crab and Avocado Omelette 10
2.0g Asian Fried "Rice" 138 4.8g Peanut Sauce 171
3.0g Ketchup 180 4.9g Sesame Broccoli 153
5.0g Asian Chicken Salad with Bean Sprouts 71
2.1 - 3.0g
2.1g Egg and Turkey Muffins 34 5.1 - 6.0g
2.2g Cheesy Jalapeño Biscuits 144 5.3g Roast Chicken Salad with Creamy Pesto 73
2.2g Roasted Tomatoes 165 5.5g Coconut Fried Shrimp 116
2.4g Basic Coconut Flour Crepes 18 5.6g Bacon and Caramelized Onion Omelette 10
2.4g Baked Eggs with Bacon and Tomato 36 5.6g Go Philly Crepe 20
2.6g Cucumber-Radish Relish 131 5.6g Crepe Florentine 21
3.0g Brussels Sprouts Chips 54 5.6g Greek Chicken Salad 65
3.0g Jalapeño-Swiss Burger 88 5.7g Green Beans with Button Mushrooms 164
3.0g Open-Faced Bison Burger on a Portobello Bun 90 6.0g Italian Stallion Scramble 28
3.0g Greek Style Lamb Burgers 96 6.0g Classic Cobb Salad 69
Appendix

3.0g Lemon Chicken Thighs 107 6.0g Creamy Slaw with Shrimp 74
3.0g Coconut Curry "Rice" 139 6.0g Greek-Style Rack of Lamb with Tzatziki Sauce 97
3.0g Feta-Stuffed Mushrooms 162

190
Transforming Recipes ▲ Back to TOC
6.1 - 7.0g
6.4g Turnip Mash 141
6.5g Grilled Romaine and Bacon Salad 133
6.7g Spicy Shrimp Stir-Fry 118
6.8g Marinara Sauce 169
7.0g Chicken Tuscany Crepe 20
7.0g Oceanic Crepe 22
7.0g Easy Salad NiÇoise 79

7.1 - 8.0g
7.2g Greek Omelette 9
7.2g Ginger Prawn Lettuce Cups 76
7.7g Turnip Breakfast "Potatoes" 142
7.8g Braised Brussels Sprouts with Bacon and Onions 158
8.0g Beef Ragu Over Spaghetti Squash 93
8.0g Thai Coconut Curry Chicken 111

8.1 - 9.0g
8.2g Spinach and Jack Cheese Omelette 9
8.2g Artichoke And Proscuitto Salad 62
8.2g Spicy Chicken Fajita Wraps 113
8.4g Santa Fe All the Way Crepe 22
8.5g Taco-Seasoned Beef with Peppers 94
8.9g Cucumber and Heirloom Tomato Salad 78

9.1 - 10.0g
9.0g Buttered Brussels Sprouts 157
9.2g Roast Duck Salad 66
9.4g Mini Stuffed Portobello Mushrooms 42
9.4g Spicy Basil Beef Salad 63
9.4g Italian Sausage and Peppers 84
10.7g Greek Style Crepe 21
*11.5g Italian Stuffed Peppers 83
*14.5g Italian-Style Meatballs 86

Appendix

* I just couldn't get the carb count low enough and I didn't want to
'trick you' by cutting the serving size down to something tiny, but
they're just so good. Make sure you save these for evening meals.

191
Transforming Recipes ▲ Back to TOC
Index by INGREDIENT
Almond(s)
Almond Flour Pancakes, 32
Buttered Brussel Sprouts, 157
Chicken Tuscany Crepe, 20
Greek Style Crepe, 21
Artichokes
Artichoke & Prosciutto Salad, 62
Roasted Artichokes, 160
Roasted Fennel & Artichoke Hearts, 161
Bacon
Bacon and Caramelized Onion
Omelette, 10
Bacon-Wrapped Jalapeños, 40
Bacon-Wrapped Stuffed Chicken, 101
Baked Eggs with Bacon and Tomato, 36
Barbeque Sauce, 170
Basic Wedge Salad, 129
Braised Brussel Sprouts with Bacon
& Onions, 158
Braised Pork Chops with Sauerkraut,
98
Celery Slaw with Shrimp, 74
Cheesy Broccoli Bake, 155
Classic Cobb Salad, 69
Grilled Romaine & Bacon Salad, 133
Mini Bacon-wrapped Sausages, 45
Quiche Lorraine, 16
Basil
Artichoke & Prosciutto Salad, 62
Baked Eggs with Bacon & Tomatoes, 36
Caprese Quiche, 15
Chili Mint Dressing, 174
Cucumber & Heirloom Tomato Salad
with Prawns & Feta, 78
Herb-Roasted Chicken, 110
Italian Dressing & Marinade, 175
Italian Stallion Scramble, 28
Roasted Tomatoes, 165
Salsa Verde, 183
Shepherd's Pie, 91
Spicy Basil Beef Salad, 63
Traditional Pesto, 186
Beef
Beef Ragout Over Spaghetti Squash, 93
Gaucho Cheesesteak Salad, 60
Go Philly Crepe, 20
Italian-Style Meatballs, 86
Italian Stuffed Peppers, 83
Jalapeño-Swiss Burger, 88
Open-Faced Bison Burger On a
Portobello Bun, 90
Shepherd's Pie, 91
Spicy Basil Beef Salad, 63
Steak And Pepper Hash, 24
Taco Salad, 59
Taco-Seasoned Beef With Peppers, 94 Capers
Blue Cheese
Bacon-wrapped Stuffed Chicken
Breast, 101
Basic Wedge Salad, 129
Celery Slaw with Shrimp, 74
Classic Cobb Salad, 69
Grilled Romaine & Bacon Salad, 133
Broccoli
Broccoli and Cheddar Quiche, 15
Cheesy Broccoli Bake, 155
Sesame Broccoli, 153
Spicy Roasted Cauliflower & Broccoli,
152
Spicy Shrimp Stir-Fry, 118
Brussels Sprouts
Braised Brussels Sprouts with Bacon
and Onions, 158
Brussels Sprouts Chips, 54
Buttered Brussels Sprouts, 157
Butter
Bacon and Caramelized Onion
Omelette, 10
Basic Coconut Flour Crepes, 18
Basic Crust, 13
Basic Omelette, 7
Baked Eggs with Bacon and Tomatoes,
36
Baked Eggs with Turkey Sausage and
Spinach, 37
Braised Brussels Sprouts with Bacon
and Onions, 158
Braised Pork Chops with Sauerkraut,
98
Broccoli and Cheddar Quiche, 15
Buttered Brussels Sprouts, 157
Chees-y Sauce, 170
Cheesy Broccoli Bake, 155
Cheesy Jalapeño Biscuits, 144
Green Beans with Button Mushrooms,
164
192
Transforming Recipes
Ham and Swiss Skillet, 26
Jalapeño-Swiss Burger, 88
Mini Stuffed Portobello Mushrooms, 42
Roasted Artichokes, 160
Shepherd's Pie, 91
Turnip Mash, 141
Oceanic Crepe, 22
Salsa Verde, 183
Smoked Salmon and Cream Cheese
Roll-ups, 52
Cauliflower
Asian Fried "Rice", 138
Basic Cauliflower "Rice", 136
Coconut Curry "Rice", 139
Shepherd's Pie, 91
Spicy Roasted Cauliflower and
Broccoli, 152
Spicy Shrimp Stir-Fry, 118
Thai Coconut Curry Chicken, 111
Celery
Beef Ragout Over Spaghetti squash, 93
Celery Slaw with Shrimp, 74
Roasted Chicken Salad with Creamy
Pesto, 73
Italian Style Meatballs, 86
Cheese, see specific types
Cheddar cheese
Bacon-Wrapped Jalapeños, 40
Cheesy Broccoli Bake, 155
Cheesy Jalapeño Biscuits, 144
Go Philly Crepe, 20
Taco Salad, 59
Chicken
Asian Chicken Salad with Bean
Sprouts, 71
Bacon-wrapped Stuffed Chicken
Breast, 101
Bangkok Chicken Salad, 67
Braised Pork Chops with Sauerkraut,
98
Cajun Rubbed Chicken, 102
Chicken Breasts with Rosemary and
Appendix
Pesto, 105
Chicken Parmesan, 108
Chicken Satay, 43
▲ Back to TOC
Index by INGREDIENT
Chicken cont'd
Chicken Tuscany Crepe, 20
Chimichurri Chicken, 104
Classic Cobb Salad, 69
Greek Chicken Salad, 65
Herb-Roasted Chicken, 110
Italian Stallion Scramble, 28
Lemon Chicken Thighs, 107
Roasted Chicken Salad with Creamy
Pesto, 73
Spicy Chicken Fajita Wraps, 113
Santa Fe All The Way Crepe, 22
Thai Coconut Curry Chicken, 111
Cream, heavy
Basic Coconut Flour Crepes, 18
Basic Omelette, 7
Broccoli and Cheddar Quiche, 15
Caprese Quiche, 15
Cheesy Broccoli Bake, 155
Creamy Alfredo Sauce, 169
Quiche Florentine, 16
Quiche Lorraine, 16
Turnip Mash, 141
Cream Cheese
Bacon-Wrapped Jalapeños, 40
Creamy Alfredo Sauce, 169
Shepherd's Pie, 91
Smoked Salmon and Cream Cheese
Roll-ups, 52
Smoked Salmon Deviled Eggs, 47
Coconut Flour
Basic Coconut Flour Crepes, 18
Basic Crust, 13
Cheese-y Sauce, 170
Cheesy Broccoli Bake, 155
Cheesy Jalapeño Biscuits, 144
Chicken Parmesan, 108
Coconut Fried Shrimp, 116
Italian-Style Meatballs, 86
Coconut Milk
Coconut Creamed Spinach, 150
Coconut Curry "Rice", 139 Broccoli And Cheddar Quiche, 15
Peanut Sauce, 171
Thai Coconut Curry Chicken, 111
Coconut Oil
Almond Flour Pancakes, 32
Asian Fried "Rice", 138 Easy Salad NiÇoise, 79
Bangkok Chicken Salad, 67
Basic Coconut Flour Crepes, 18 Focaccia "Bread", 146
Beef Ragout over Spaghetti Squash, 93
Buttered Brussels Sprouts, 157
Cheesy Jalapeño Biscuits, 144
Chicken Parmesan, 108
Chicken Satay with Peanut Sauce, 43
Chicken Tuscany Crepe, 20
Classic Cobb Salad, 69
Crepe Florentine, 21
Coconut Fried Shrimp, 116
Coconut Curry "Rice", 139
Cucumber & Heirloom Tomato Salad
with Prawns and Feta, 78
Egg and Turkey Muffins, 34
Focaccia "Bread", 146
Ginger Prawn Lettuce Cups, 76
Go Philly Crepe, 20
Greek Style Crepe, 21
Grilled Romaine and Bacon Salad, 133
Italian Stallion Scramble, 28
Italian Stuffed Peppers, 83
Lemon Chicken Thighs, 107
Roasted Fennel and Artichoke Hearts,
161
Shepherd's Pie, 91
Shrimp Kebabs, 49
Spicy Basil Beef Salad, 63
Spicy Shrimp Stir-Fry, 118 Focaccia "Bread", 146
Steak and Pepper Hash, 24
Taco Salad, 59
Taco-Seasoned Beef With Peppers, 94 Artichoke and Prosciutto Salad, 62
Thai Coconut Curry Chicken, 111
Turnip Breakfast "Potatoes" with
Peppers and Onions, 142
Wilted Spinach and Garlic, 149
Eggs
Almond Flour Pancakes, 32
Basic Coconut Flour Crepes, 18
Basic Crust, 13
Basic Omelette, 7
Baked Eggs with Bacon and Tomato, 36
Baked Eggs with Turkey Sausage and
Spinach, 37
Caprese Quiche, 15
Cheesy Jalapeño Biscuits, 144
Chicken Parmesan, 108
Classic Cobb Salad, 69
Coconut Fried Shrimp, 116 Herb-Roasted Chicken, 110
193
Transforming Recipes
Egg and Turkey Muffins, 34
Ham And Swiss Skillet, 26
Italian Stallion Scramble, 28
Quiche Florentine, 16
Quiche Lorraine, 16
Santa Fe All The Way, 22
Smoked Salmon Deviled Eggs, 47
Spicy Egg Nests, 30
Steak and Pepper Hash, 24
Fennel
Roasted Fennel and Artichoke Hearts,
161
Feta Cheese
Alaskan Salmon and Feta, 120
Cucumber and Heirloom Tomato Salad
with Prawns and Feta, 78
Feta-Stuffed Mushrooms, 162
Greek Chicken Salad, 65
Greek Omelette, 9
Greek Style Crepe, 21
Greek-Style Lamb Burgers, 96
Fish, see Seafood
Focaccia
Garlic
Barbeque Sauce, 170
Beef Ragout Over Spaghetti Squash, 93
Cajun-Rubbed Chicken, 102
Chicken Breasts with Rosemary and
Pesto, 105
Chicken Parmesan, 108
Chimichurri Chicken, 104
Cilantro, Walnut and Jalapeño Pesto,
186
Coconut Fried Shrimp, 116
Creamy Alfredo Sauce, 169
Creamy Cole Slaw Dressing, 174
Gaucho Cheesesteak Salad, 60
Ginger Prawn Lettuce Cups, 76
Greek-Style Rack of Lamb with Tzatziki
Sauce, 97
Green Beans with Button Mushrooms,
Appendix
164
Italian Dressing and Marinade, 175
▲ Back to TOC
Index by INGREDIENT
Garlic cont'd
Lemon Chicken Thighs, 107
Mini Stuffed Portobello Mushrooms, 42
Salsa Fresca, 183
Shepherd's Pie, 91
Steak and Pepper Hash, 24
Spicy Ginger Marinade, 176
Spicy Roasted Cauliflower and Broccoli
with Parmesan Cheese, 152
Spicy Shrimp Stir-Fry, 118
Sundried Tomato and Kalamata Olive
Tapenade, 187
Thai Coconut Curry Chicken, 111
Traditional Pesto, 186
Turnip Breakfast "Potatoes" with
Peppers and Onions, 142
Turnip Mash, 141
Tzatziki Sauce, 179
Wilted Spinach and Garlic, 149
Ginger
Asian Chicken Salad with Bean
Sprouts, 71
Chili Mint Dressing, 174
Ginger Prawn Lettuce Cups, 76
Shrimp Kebabs, 49
Spicy Ginger Marinade, 176
Spicy Shrimp Stir-Fry, 118
Thai Coconut Curry Chicken, 111 Cilantro, Walnut and Jalapeño Pesto,
Goat Cheese
Open-Faced Bison Burger on a
Portobello Bun, 90
Green Beans
Green Beans with Button Mushrooms,
164
Easy Salad NiÇoise, 70
Ham
Ham and Swiss Skillet, 26
Quiche Lorraine, 16
Lamb
Greek-Style Lamb Burger, 96
Greek-Style Rack of Lamb with Tzatziki
Sauce, 97
Lemon
Braised Brussels Sprouts, 158
Buttered Brussels Sprouts, 157
Greek-Style Rack of Lamb with Tzatziki
Sauce, 97
Grilled Moroccan Salmon, 121
Lemon Chicken Thighs, 107
Lemon Dill Dip, 179
Roasted Artichokes, 160
Smoked Salmon Deviled Eggs, 47
Lemongrass
Spicy Basil Beef Salad, 63 Mini Stuffed Portobello Mushrooms, 42
Lettuce
Bangkok Chicken Salad, 67
Basic Wedge Salad, 129
Classic Cobb Salad, 69
Easy Salad NiÇoise, 79
Gaucho Cheesesteak Salad, 60
Ginger Prawn Lettuce Cups, 76
Greek Chicken Salad, 65
Jalapeño-Swiss Burger, 88
Roast Chicken Salad with Creamy
Pesto, 73
Roast Duck Salad, 66
Spicy Chicken Fajita Wraps, 113
Taco Salad, 59
Lime
Chili Mint Dressing, 174
186
Creamy Cole Slaw Dressing, 174
French Dressing, 175
Gaucho Cheesesteak Salad, 60
Roast Duck Salad, 66
Roasted Fennel and Artichoke Hearts,
161
Salsa Fresca, 183
Salsa Verde, 183
Meat, see specific types
Mint
Chili Mint Dressing, 174
Greek-Style Lamb Burger, 96
Tzatziki, 179
Mozzarella
Chicken Parmesan, 108
Cheese-y Sauce, 170
Focaccia "Bread", 146
Italian Stallion Scramble, 28
Mini Stuffed Portobello Mushrooms, 42
194
Transforming Recipes
Mushrooms
Chicken Tuscany Crepe, 20
Crepe Florentine, 21
Egg and Turkey Mushrooms, 34
Feta-Stuffed Mushrooms, 162
Green Beans with Button Mushrooms,
164
Ham and Swiss Skillet, 26
Open-Faced Bison Burger on a
Portobello Bun, 90
Spicy Shrimp Stir-fry, 118
Nuts, see specific types
Olives
Artichoke and Prosciutto Salad, 62
Easy Salad NiÇoise, 79
Greek Chicken Salad, 65
Greek Style Crepe, 21
Greek Omelette, 9
Sundried Tomato and Kalamata Olive
Tapenade, 187
Taco-Seasoned Beef with Peppers, 94
Onions
Asian Fried "Rice", 138
Bacon and Caramelized Onion
Omelette, 10
Basic Wedge Salad, 129
Braised Brussels Sprouts with Bacon
and Onions, 158
Braised Pork Chops with Sauerkraut,
98
Celery Slaw with Shrimp, 74
Coconut Curry "Rice", 139
Crepe Florentine, 21
Egg and Turkey Muffins, 34
Greek Chicken Salad, 69
Greek Omelette, 9
Greek Style Crepe, 21
Greek-Style Lamb Burgers, 96
Grilled Romaine and Bacon Salad, 133
Go Philly Crepe, 20
Ham and Swiss Skillet, 26
Mini Stuffed Portobello Mushrooms, 42
Oceanic Crepe, 22
Quiche Lorraine, 16
Appendix
Santa Fe All The Way Crepe, 22
Shepherd's Pie, 91
Spicy Chicken Fajita Wraps, 113
▲ Back to TOC
Index by INGREDIENT
Onions cont'd
Turnip Breakfast "Potatoes" with
Peppers and Onions, 142
Tzatziki, 179
Parmesan Cheese
Baked Eggs with Bacon and Tomato, 36
Baked Zucchini Chips, 52
Beef Ragout over Spaghetti Squash, 93
Chicken Parmesan, 108
Cheesy Broccoli Bake, 155
Creamy Alfredo Sauce, 169
Focaccia "Bread", 146
Italian Sausages and Peppers, 84
Italian-Style Meatballs, 86
Italian Stuffed Peppers, 83
Pistachio Crusted Tilapia, 123
Quiche Lorraine, 16
Roasted Tomatoes, 165 Asian Chicken Salad With Bean
Spicy Roasted Cauliflower and Broccoli
with Parmesan Cheese, 152
Sundried Tomato and Kalamata Olive
Tapenade, 187
Taco-Seasoned Beef with Peppers, 94
Traditional Pesto, 186 Spicy Egg Nests, 30
Peanuts
Bangkok Chicken Salad, 67
Peanut Sauce, 171
Spicy Shrimp Stir-Fry, 118
Peppers, Bell and Jalapeño
Asian Chicken Salad with Bean
Sprouts, 71
Bacon-wrapped Jalapeños, 40
Egg and Turkey Muffins, 34 Italian Stuffed Peppers, 83
Gaucho Cheesesteak Salad, 60
Go Philly Crepe, 20
Italian Sausages and Peppers, 84
Italian Stallion Scramble, 28
Italian Stuffed Peppers, 83
Mini Stuffed Portobello Mushrooms, 42
Roast Chicken Salad with Creamy
Pesto, 73
Roast Duck Salad, 66
Spicy Chicken Fajita Wraps, 113
Spicy Shrimp Stir-fry, 118
Steak and Pepper Hash, 24
Taco-Seasoned Beef with Peppers, 84
Thai Coconut Curry Chicken, 111
Turnip Breakfast "Potatoes" with
Peppers and Onions, 142
Pesto
Chicken Breasts with Rosemary and
Pesto, 105
Chicken Tuscany Crepe, 20
Cilantro, Walnut and Jalapeño Pesto,
186
Roast Chicken Salad with Creamy
Pesto, 73
Roasted Tomatoes, 165
Traditional Pesto, 186
Pine Nuts
Sundried Tomato and Kalamata Olive
Tapenade, 187
Traditional Pesto, 186
Pistachios
Pistachio-Crusted Tilapia, 123
Pork, see also bacon; ham
Braised Pork Chops with Sauerkraut,
98
Focaccia "Bread", 146
Mini Bacon-Wrapped Sausages, 45
Prosciutto
Artichoke and Prosciutto Salad, 62
Caprese Quiche, 15
Radish
Celery Slaw with Shrimp, 74
Cucumber-Radish Relish, 131
Ricotta
Salsa
Bacon-Wrapped Jalapeños, 40
Salsa Fresca, 183
Salsa Verde, 183
Santa Fe All The Way Crepe, 22
Southwestern Omelette, 11
Sausage
Baked Eggs with Turkey Sausage and
Spinach, 37
Italian Sausages and Peppers, 84
Italian Stallion Scramble, 28
Mini Bacon-Wrapped Sausages, 45
Santa Fe All The Way Crepe, 22 Sundried Tomato and Kalamata Olive
Southwestern Omelette, 11 Tapenade, 187
195
Transforming Recipes
Spicy Egg Nests, 30
Seafood
Alaskan Salmon and Feta, 120
Celery Slaw With Shrimp
Coconut Fried Shrimp, 116
Easy Salad NiÇoise, 79
Grilled Moroccan Salmon, 171
Oceanic Crepe, 22
Pistachio-Crusted Tilapia, 123
Shrimp Kebabs, 49
Smoked Salmon Cream Cheese
Roll-ups, 52
Smoked Salmon Deviled Eggs, 47
Spicy Shrimp Handrolls,50
Spicy Shrimp Stir-Fry, 118
Sesame seeds, sesame oil
Sprouts, 71
Asian Fried "Rice", 138
Bangkok Chicken Salad, 67
Ginger Prawn Lettuce Cups, 76
Peanut Sauce, 171
Sesame Broccoli, 153
Simple Cucumber Salad, 127
Spicy Basil Beef Salad, 63
Spicy Ginger Marinade, 176
Spicy Shrimp Stir-Fry, 118
Spinach
Bacon-Wrapped Stuffed Chicken
Breast, 101
Baked Eggs with Turkey Sausage and
Spinach, 37
Coconut Creamed Spinach, 150
Crepe Florentine, 21
Egg And Turkey Muffins, 34
Greek Style Crepe, 21
Greek-Style Lamb Burgers, 96
Oceanic Crepe, 22
Quiche Florentine, 16
Shepherd's Pie, 91
Spinach And Jack Cheese Omelette, 9
Wilted Spinach and Garlic, 149
Squash, Spaghetti
Beef Ragout Over Spaghetti Squash, 93
Appendix
Sun-dried Tomatoes
▲ Back to TOC
Index by INGREDIENT
Tomatoes Zucchini
Artichoke and Prosciutto Salad, 62 Baked Zucchini Chips, 52
Baked Eggs With Bacon and Tomato, Ham And Swiss Skillet, 26
36
Barbeque Sauce, 170
Basic Wedge Salad, 129
Beef Ragout Over Spaghetti Squash, 93
Caprese Quiche, 15
Classic Cobb Salad, 69
Chicken Tuscany Crepe, 20
Crab And Avocado Omelette, 10
Cucumber And Heirloom Tomato Salad
with Prawns and Feta, 78
Easy Salad NiÇoise, 79
Gaucho Cheesesteak Salad, 60
Greek Omelette, 9
Greek-Style Lamb Burgers, 96
Jalapeño-Swiss Burger, 88
Marinara Sauce, 169
Open-Faced Bison Burger on a
Portobello Bun, 90
Roasted Tomatoes, 165
Salsa Fresca, 183
Spicy Basil Beef Salad, 63
Sun-Dried Tomato And Kalamata Olive
Tapenade, 187
Taco Salad, 59

Turkey
Baked Eggs With Turkey Sausage and
Spinach, 37
Egg And Turkey Muffins, 34
Italian Stuffed Peppers, 83
Mini Stuffed Portobello Mushrooms, 42

Turnips
Turnip Breakfast "Potatoes" With
Peppers and Onions, 142
Turnip Mash, 141

Walnuts
Cilantro, Walnut and Jalapeño Pest,
186

Yogurt, Greek
French Dressing, 175
Lemon Dill Dip, 179
Spicy Shrimp Handrolls, 50
Taco Salad, 59
Appendix

Tzatziki, 179

196
Transforming Recipes ▲ Back to TOC